Seitan is one of those things, when you don’t know what it is, you think it’s weird and you avoid it. Me? Guilty as charged! But then a few months ago I went out to dinner with a friend, ordered Seitan and nearly fell of my chair. It was incredible! I started doing some research on it, and found out that it’s an amazing, protein packed, poultry substitute. (Want to know more about meat-free protein substitutes? Read my article on MyFitnessPal!)
So the next time I ventured over to the oh-so-pricey Whole Foods, I picked some up – and this dinner is the result. Whether you are vegetarian or not? This is a must try. The flavor? Wow. And so easy!
The great thing about seitan is that it is so easy. I really can’t stop raving about the flavor, and as a bonus, the whole dish comes together in under 30 minutes! Health wise? One serving has only 373 calories, and a whopping 32 grams of protein! Plus, plenty of fiber! Whether you are on a diet, perpetually starting one (ahem, me!), or just want to eat healthy, this dinner satisfies!I definitely want to experiment with a cherry sauce later this summer when some tart cherries pop up in the farmer’s market. Since the consistency of seitan is close to duck, I think a cherry sauce would pair perfectly! Not sure about the rest of the dish, yet… but I have some time!Now that ski season is pretty much over – and its warm enough for me to go running outside – its time for me to start focusing on my fitness. Although I ski all winter, I don’t exercise during the week, and skiing is offset by all the eating we do in Vermont (it’s a lot, trust me.) So you may start to notice some healthier recipes on here (I hope!)
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- 3/4 cup Quinoa
- 8 oz. White Table Wine
- 6 oz. Water
- 1/4 cup Parsley, raw
- 6 tbsp. Lemon Juice
- 10 oz. Broccolini
- 12 oz. Seitan, sliced
- 1/4 tsp Black Pepper, ground
- 1/3 cup Whole-Grain Wheat Flour
- 2 tsp. Coconut Oil
- 2 tsp. Capers, canned
- In a medium pot, mix together ¾-cup quinoa, 6 oz. of the white table wine, 6 oz. water, 2 tbsp. of the parsley, and 2 tbsp. of the lemon juice. Bring to a boil, and then reduce heat to a simmer. Cook for about 20 minutes, until all liquid has been absorbed, and quinoa is fluffy.
- While quinoa is cooking, place broccolini in a steam basket in a pot of water, and steam for 10 minutes, or until softened but still a crisp green color.
- Meanwhile, slice the seitan into eight pieces. Sprinkle with black pepper and coat thoroughly with flour. In a sauté pan, heat coconut oil on medium high heat until warm. Place seitan slices in pan and cook until flour begins to golden, about 3 to 4 minutes. Flip slices, and pour 2 tbsp. of the lemon juice over the pieces into the pan. Cook until bottom is golden brown, and then remove from the pan.
- Increase the heat of the pan to high, and let the remaining oils and liquid heat up. Add capers and let cook for 1 to 2 minutes. Add 2 oz. of the white wine, and 2 tbsp. of the lemon juice; heat for 1 to 2 minutes, until warm. Add 2 tbsp. parsley and cook for about 3 seconds more. Pour sauce over seitan pieces, and serve with quinoa and broccolini.