Seitan Chow Fun
When you’re in the mood for tasty Asian-style fare, this seitan stir-fry, embellished with broccoli, peppers, and wide noodles comes together quickly. Serve with spring rolls (from the natural foods store freezer) and a simple coleslaw with a sesame-ginger dressing.
- 1 1/2 tablespoons cornstarch
- 1 cup vegetable broth or water
- 2 teaspoons dark sesame oil
- 2 tablespoons reduced-sodium soy sauce
- 1 to 2 teaspoon grated fresh or jarred ginger, or more to taste
- One 8-ounce package wide Asian wheat noodles or udon noodles
- 1 1/2 tablespoons light olive oil
- 1 medium onion, quartered and thinly sliced
- 2 cloves garlic, minced
- 3 cups bite-sized broccoli florets
- 1 medium red bell pepper
- One 8-ounce package seitan, cut into bite-sized shreds
- 1 cup mung bean sprouts
- Freshly ground pepper to taste
In a small mixing bowl, dissolve the cornstarch in 1/4 cup of the broth. Stir in the sesame oil, soy sauce, ginger, and remaining broth. Set aside.
Bring a large pot of water to a boil. Cook the noodles until al dente, according to package directions, then drain.
Heat the oil in a stir-fry pan. Add the onion and sauté over medium heat until golden. Add the garlic and broccoli and stir-fry over medium-high heat just until the broccoli begins to turn bright green. Add a small amount of water if more moisture is needed in the pan.
Add the bell pepper and seitan and continue to stir-fry just until the vegetables are tender-crisp, about 3 minutes longer.
Stir in the sprouts and sauce and cook briefly until the sauce thickens.
Stir in the cooked noodles and remove from the heat. Season with pepper and a bit more soy sauce if desired, and serve at once.
Per serving: 410 calories; 11g fat; 735mg sodium; 54g carbs; 7g fiber; 26g protein