Crispy Seitan Stir-Fry

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

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Cook Time:
30 mins
Total Time:
30 mins
Servings:
2
Yield:
2 servings, 1 1/ cups each

Ingredients

  • 1/4 cup sherry, (see Note)

  • ¼ cup water

  • 1 tablespoon hoisin sauce, (see Note)

  • 1 teaspoon cornstarch

  • 1 tablespoon brown sugar

  • 1 tablespoon lime juice

  • teaspoon salt

  • 4 teaspoons canola oil, divided

  • 8 ounces water-packed seitan, (see Note), preferably chicken-style, drained and patted dry

  • 2 tablespoons chopped peanuts

  • 1 teaspoon chopped fresh ginger

  • 2 carrots, peeled and thinly sliced

  • 1 bell pepper, thinly sliced

  • 2 tablespoons chopped fresh cilantro, (optional)

Directions

  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: Sherry is a type of fortified wine originally from southern Spain. Don't use the “cooking sherry” sold in many supermarkets--it can be surprisingly high in sodium. Instead, purchase dry sherry that's sold with other fortified wines in your wine or liquor store.

Hoisin sauce is a dark brown, thick, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket and in Asian markets.

Seitan, a high-protein product made from wheat gluten, has a meaty texture and is found in health-food stores or large supermarkets near the tofu. The package weight varies, depending on whether water weight is included. Look for the “drained weight” on the label.

Nutrition Facts (per serving)

353 Calories
15g Fat
33g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 353
% Daily Value *
Total Carbohydrate 33g 12%
Dietary Fiber 12g 43%
Total Sugars 14g
Protein 20g 40%
Total Fat 15g 19%
Saturated Fat 2g 8%
Cholesterol 0mg 0%
Vitamin A 12058IU 241%
Vitamin C 82mg 91%
Folate 51mcg 13%
Sodium 704mg 31%
Calcium 37mg 3%
Iron 1mg 4%
Magnesium 37mg 9%
Potassium 428mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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