Crispy Seitan "Chicken" Tenders

Crispy Seitan "Chicken" Tenders

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From: EatingWell.com, October 2018

Seitan, often called "wheat meat," makes a surpisingly meat-like vegan stand-in for chicken in these crispy breaded tenders. You can make this easy recipe with store-bought or homemade seitan (see associated recipe). Serve them up with your favorite vegan dipping sauce.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 16 ounces seitan
  • ¼ cup vegan mayonnaise
  • 6 teaspoons water
  • ½ teaspoon poultry seasoning
  • ¾ cup whole-wheat breadcrumbs

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 450°F. Place a cooling rack in a large rimmed baking sheet.
  2. Slice seitan into 16½-inch tenders.
  3. Whisk mayonnaise, water and poultry seasoning together in a pie plate. Add breadcrumbs in another shallow plate. Dredge seitan pieces in the mayonnaise mixture then in the breadcrumbs. Coat both sides with cooking spray and place on the cooling rack. Bake, turning once, until lightly browned on both sides, 18 to 20 minutes total.
  • To make ahead: Freeze cooked seitan tenders in an airtight container for up to 1 month. To serve, reheat in microwave or oven until warmed through.

Nutrition information

  • Serving size: 4 tenders
  • Per serving: 306 calories; 12 g fat(2 g sat); 5 g fiber; 19 g carbohydrates; 29 g protein; 129 mcg folate; 0 cholesterol; 2 g sugars; 0 g added sugars; 6 IU vitamin A; 0 mg vitamin C; 61 mg calcium; 3 mg iron; 388 mg sodium; 247 mg potassium
  • Nutrition Bonus: Folate (32% daily value)
  • Carbohydrate Servings:
  • Exchanges: 4 lean protein, 2 fat, ½ starch

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