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The Cardiologist's Wife - Information on Seitan with Recipe!
Aug 13, 2019

Unless you are a vegan or vegetarian, you likely have never heard of seitan (pronounced say-tan), a popular vegan meat substitute developed by Buddhist monks centuries ago. Before I go any further, I must say that even as late as last year, I scoffed at the idea of meat substitutes. Frankly I thought they looked and sounded disgusting. But as I always say, you shouldn’t turn up your nose at something until you’ve tried it. The plant based meal delivery company Purple Carrot introduced me to seitan and my husband and I have come to enjoy it.

Seitan is made entirely from hydrated gluten, the main protein found in wheat. Water is mixed with wheat flour to develop sticky strands of gluten protein. Then the dough is washed to rinse away all of the starch. Seitan is a nutritious alternative to meat, being high in protein and low in carbohydrates. A one ounce serving contains 104 calories, 21 grams of protein, 8% of daily needs for iron, 7% of phosphorus, 4% of calcium and just 4 grams of carbs. Seitan naturally contains very little fat - about .5 grams per serving. Those who have gluten sensitivities should not eat seitan.

Seitan has a chewy texture not unlike meat and works well in most recipes that call for meat such as spaghetti, stir fries, soups and even barbecue. Seitan can be found at Kroger in the refrigerated vegan section near the eggs. It costs $4.37 for an 8 ounce package making it a little higher than chicken breast meat. If you are curious about meat substitutes, give the following Purple Carrot recipe a try. It is quick and easy and you can have dinner ready in about 25 minutes. The Simple Truth organic brown rice and quinoa can be found at Kroger with the rice products and cost $2.29. Tamari is a Japanese sauce made from fermented soybeans and thicker than soy sauce. You could substitute soy sauce in this recipe.

Sticky Apricot Seitan for 2

1 carrot
4 oz green beans
1 scallion
8 oz seitan
1 Tbsp Tamari
1 Tbsp rice vinegar
3 Tbsp apricot preserves
2 tsp sesame seeds
1 package precooked rice and quinoa mixture or cook 1/4 cup rice and 1/4 cup quinoa separately following package directions and then mix the two together.

Cook rice and quinoa if not using precooked packaged rice and quinoa. Peel and thinly slice the carrot. Cut the green beans in half and thinly slice the scallion. Heat 2 tsp olive oil in a large nonstick skillet over medium high heat. Add the sliced carrot, green beans and a pinch of salt and pepper. Cook, stirring occasionally until lightly browned, about 4 to 6 minutes. Place vegetables on a plate and keep warm. Add 1 Tbsp olive oil to the skillet and return to medium high heat. Crumble the seitan and add to the skillet. Cook, stirring occasionally until lightly browned, about 6 to 8 minutes. Add the Tamari, rice vinegar, apricot preserves, sesame seeds and a pinch of salt. Toss to coat. Cook and stir until the sauce thickens, about 2 to 3 minutes. Heat rice if using precooked. Otherwise, divide the rice/quinoa mixture between 2 plates. Top with the vegetable mixture and the apricot seitan. Sprinkle with the sliced scallion.

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