Garden-Fresh Stir-Fry with Seitan
Seitan's toothsome texture and taste make it a perfect vegetarian stir-fry ingredient that even nonvegetarians will love. Make it a meal: Serve over rice noodles to soak up the rich sauce and mix up some lightly sweetened iced green tea to drink.
From EatingWell: June/July 2006, EatingWell Serves Two
Yield: 4 servings, 1 1/2 cups each
Active Time: 35 minutes
Total Time: 35 minutes
- 1/2 cup dry sherry, or Shao Hsing rice wine (see Ingredient Note)
- 1/2 cup water
- 2 tablespoons brown sugar
- 2 tablespoons lime juice
- 2 tablespoons hoisin sauce
- 2 teaspoons cornstarch
- 1/4 teaspoon salt
- 2 tablespoons canola oil, divided
- 1 pound water-packed seitan, preferably chicken-style, drained, patted dry and broken into bite-size pieces (see Ingredient Note)
- 1/4 cup chopped unsalted peanuts
- 2 teaspoons minced fresh ginger
- 4 carrots, thinly sliced
- 2 bell peppers, thinly sliced
- 1/4 cup chopped fresh cilantro, (optional)
- Whisk sherry (or rice wine), water, brown sugar, lime juice, hoisin, cornstarch and salt in a small bowl.
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add seitan; cook, stirring occasionally, until crispy, 4 to 6 minutes. Stir in the remaining 1 tablespoon oil, peanuts and ginger. Cook, stirring often, until fragrant, about 1 minute. Add carrots and bell peppers, and cook, stirring constantly, about 1 minute.
- Whisk the sauce and add to the pan; stir to coat. Reduce heat to medium, cover and cook until the vegetables are crisp-tender and the sauce is thickened, 3 to 4 minutes. Stir in cilantro, if using.
Tips & Notes
- Ingredient Notes: The "cooking sherry" sold in many supermarkets can be surprisingly high in sodium. We prefer dry sherry, sold with other fortified wines in your wine or liquor store.
- Shao hsing (or Shaoxing) is a seasoned rice wine available in most Asian specialty markets and some larger supermarkets' Asian sections.
- Seitan is processed wheat gluten that is high in protein and has a meaty texture. It can be found in health-food stores or large supermarkets near the tofu. The actual weight of the seitan in a package varies depending on whether water weight is included. Look for the "drained weight" on the label. We used two types of White Wave seitan—one has a 1-pound 2-ounce water-packed package containing "8 ounces drained" seitan and one comes in a package labeled "8 ounces" that actually contains 8 ounces of seitan.
Nutrition Per Serving: 329 calories; 12 g fat (1 g sat, 6 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).
1 1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 1 other carbohydrate, 2 very lean meat, 2 fat