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20 minute dinner recipes

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Garden-Fresh Stir-Fry with Seitan

http://www.eatingwell.com/recipes/garden_fresh_stir_fry_with_seitan.html

From EatingWell:  June/July 2006, EatingWell Serves Two

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.

4 servings, 1 1/2 cups each | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

Preparation

  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.

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

1 1/2 Carbohydrate Serving

Exchanges: 2 vegetable, 1 other carbohydrate, 2 very lean meat, 2 fat

Tips & Notes