Crispy Seitan Stir-Fry for Two

Crispy Seitan Stir-Fry for Two

A flavorful sauce and lots of crunchy vegetables make this seitan stir-fry a quick and healthy choice for dinner tonight!

From EatingWell: June/July 2006, EatingWell Serves Two
Yield: 2 servings, 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

  1. 1/4 cup sherry, (see Note)
  2. 1/4 cup water
  3. 1 tablespoon hoisin sauce, (see Note)
  4. 1 teaspoon cornstarch
  5. 1 tablespoon brown sugar
  6. 1 tablespoon lime juice
  7. 1/8 teaspoon salt
  8. 4 teaspoons canola oil, divided
  9. 8 ounces water-packed seitan, (see Note), preferably chicken-style, drained and patted dry
  10. 2 tablespoons chopped peanuts
  11. 1 teaspoon chopped fresh ginger
  12. 2 carrots, peeled and thinly sliced
  13. 1 bell pepper, thinly sliced
  14. 2 tablespoons chopped fresh cilantro, (optional)

Preparation

  1. Whisk sherry, water, hoisin, cornstarch, brown sugar, lime and salt in a small bowl.
  2. Heat 3 teaspoons oil in a large nonstick skillet over medium-high heat. Add seitan and cook, stirring occasionally, until crispy, 4 to 7 minutes. Add the remaining 1 teaspoon oil, peanuts and ginger and cook, stirring often, until fragrant, about 1 minute. Add carrots and red pepper; cook, stirring, about 1 minute.
  3. Whisk the sauce again; add it to the pan and stir to coat. Reduce heat to medium, cover and cook until the vegetables are tender-crisp and the sauce is thickened, about 3 minutes. Stir in cilantro, if using.

Tips & Notes

Nutrition

Nutrition Per Serving: 350 calories; 14 g fat (1 g sat, 8 g mono); 0 mg cholesterol; 33 g carbohydrates; 20 g protein; 12 g fiber; 702 mg sodium; 430 mg potassium.

Nutrition Bonus: Vitamin A (240% daily value), Vitamin C (200% dv), Vitamin E (17% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 2 very lean meat, 2 fat