I mentioned in a previous Blog post that Seitan is my favorite non-meat source of protein. It is a wheat protein that has only 120 calories per 1/3 cup serving and only 2 grams of fat. This same serving also contains 21 generous grams of protein! The brand I buy is Westsoy and it can be found in the refrigerated portion of the Organic section of your local supermarket.
Seitan has a wonderful texture that absorbs flavors beautifully. I am finding that I can substitute it in any recipe where meat is stewed or served in a sauce. Examples include beef or lamb stews, Beef Stroganoff, chili, Thai or Indian curries, and even Coq au Vin or Beef Bourguignon. It does not need to cook as long as stewing meat does. Usually the flavors soak in perfectly in anywhere from 20 minutes to an hour, depending on the recipe and the other ingredients you are adding.
A good friend sent me the following recipe for "Better-N-Beef Bourguignon":
4 - 6 Seitan medallions (I used a box and a half of the cubed Westsoy Seitan)
6 medium carrots, sliced
1 big onion, sliced
1 bottle of dry red wine (I used an inexpensive Merlot)
1 cup vegetable broth
1 garlic clove
1-2 bay leaves (I used 2)
1 T. flour or cornstarch (to thicken broth)
salt & pepper to taste
fresh parsley for garnish
Saute Seitan in a small amount of oil for 2-3 minutes on each side. Remove from pan. Add garlic, and saute 2 minutes.
Add wine and broth, carrots, onion, and bay leaves and bring to a boil. Then let simmer for 30 minutes, half covered so broth and wine can evaporate a bit.
Add Seitan to vegetables and simmer with lid on for another 30 minutes.
Mix flour (or cornstarch) with 1 T. water and add to mixture, stirring well over medium heat to thicken broth.
Serve over potatoes, rice, or noodles and sprinkle with parsley. (I serve it over potatoes mashed with fat free milk and a little Lite Butter, but egg noodles are an excellent choice too).
This week I plan to make Beef Stroganoff for my carnivores and I will make a small separate batch for myself using Seitan instead of the beef. Last week I made a Thai curry (using curry mix from the Asian section of the grocery store and substituting the meat it asked for with Seitan) and it was wonderful. Just pull out your favorite stew or curry recipe and replace the meat with Seitan. It's that easy. I have not made a chili with it yet, but I plan to next week.
I hope that those of you who have been curious about this tasty ingredient will try it soon, transforming an old favorite into something healthy, Vegan, Lenten, and good!
Until next time, happy and healthy eating!
Seitan has a wonderful texture that absorbs flavors beautifully. I am finding that I can substitute it in any recipe where meat is stewed or served in a sauce. Examples include beef or lamb stews, Beef Stroganoff, chili, Thai or Indian curries, and even Coq au Vin or Beef Bourguignon. It does not need to cook as long as stewing meat does. Usually the flavors soak in perfectly in anywhere from 20 minutes to an hour, depending on the recipe and the other ingredients you are adding.
A good friend sent me the following recipe for "Better-N-Beef Bourguignon":
4 - 6 Seitan medallions (I used a box and a half of the cubed Westsoy Seitan)
6 medium carrots, sliced
1 big onion, sliced
1 bottle of dry red wine (I used an inexpensive Merlot)
1 cup vegetable broth
1 garlic clove
1-2 bay leaves (I used 2)
1 T. flour or cornstarch (to thicken broth)
salt & pepper to taste
fresh parsley for garnish
Saute Seitan in a small amount of oil for 2-3 minutes on each side. Remove from pan. Add garlic, and saute 2 minutes.
Add wine and broth, carrots, onion, and bay leaves and bring to a boil. Then let simmer for 30 minutes, half covered so broth and wine can evaporate a bit.
Add Seitan to vegetables and simmer with lid on for another 30 minutes.
Mix flour (or cornstarch) with 1 T. water and add to mixture, stirring well over medium heat to thicken broth.
Serve over potatoes, rice, or noodles and sprinkle with parsley. (I serve it over potatoes mashed with fat free milk and a little Lite Butter, but egg noodles are an excellent choice too).
This week I plan to make Beef Stroganoff for my carnivores and I will make a small separate batch for myself using Seitan instead of the beef. Last week I made a Thai curry (using curry mix from the Asian section of the grocery store and substituting the meat it asked for with Seitan) and it was wonderful. Just pull out your favorite stew or curry recipe and replace the meat with Seitan. It's that easy. I have not made a chili with it yet, but I plan to next week.
I hope that those of you who have been curious about this tasty ingredient will try it soon, transforming an old favorite into something healthy, Vegan, Lenten, and good!
Until next time, happy and healthy eating!
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