Garden-Fresh Stir-Fry with Seitan 7 pts

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Garden-Fresh Stir-Fry with Seitan 7 pts

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)

 

 

 

 

1. Whisk sherry (or rice wine), water, brown sugar,

lime juice, hoisin, cornstarch and salt in a small

bowl.

2. 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.

3. 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.

 

Makes 4 servings, 1 1/2 cups each

 

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.

 

Source: EatingWell, June/July 2006

Formatted by Chupa Babi: 09.01.07

 

Per serving: 329 calories; 12 g fat (1 g sat, 6 g

mono); 0 mg cholesterol; 33 g carbohydrate; 20 g

protein; 12 g fiber; 702 mg sodium; 430 mg potassium.

Nutrition bonus: Vitamin A (240% daily value), Vitamin

C (200% dv).

Exchanges: 2 vegetable, 1 other carbohydrate, 2 very

lean meat, 2 fat; 1 1/2 Carbohydrate Servings

 

ChupaNote: add at least 1 teaspoon red pepper to oil

in wok, before adding anything else.

 

 

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