Seitan and Broccoli Stir-Fry

1 Reviews
100% would make this recipe again

Seitan is a food made from gluten, the main protein of wheat. It's a popular vegan substitute for meat.

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Preparation : 10 min Cooking : 15 min
270 calories/serving

Ingredients

2 1/4 cups broccoli, cut into florets, stalks peeled and diced 260 g
2 shallots, thinly sliced 80 g
1 clove garlic, minced
200 g seitan, cut into 2 cm strips
1 3/4 tsp sesame seeds 5 g
2 tsp canola oil 10 mL
1/3 cup water 85 mL
2/3 cup vegetable broth 170 mL
2 tbsp soy sauce 30 mL
1 tbsp cornstarch 8 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tsp sesame seed oil 5 mL

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Prepare the vegetables : Cut the broccoli florets into small pieces, peel the stalks then dice them into ½ cm pieces. Thinly slice the shallot and mince the garlic. Cut the seitan into 2 cm strips. Set aside.
  2. Put the sesame seeds in a small pan and heat them over medium heat a few minutes, with some stirring, until they are lightly coloured. Set aside.
  3. Heat the oil in a skillet over medium-low heat. Add the shallot and garlic then sauté until they are softened, 2-3 min. Add the broccoli and water and continue to cook, with occasional stirring, until the mixture is dry, about 3-4 min. Add the seitan then continue to cook.
  4. Meanwhile, combine the broth, soy sauce, and cornstarch in a small bowl, then pour this mixture into the skillet. Cook, with constant stirring, until the mixture is no longer cloudy, 1-2 min.
  5. Remove the skillet from the heat, stir in the sesame oil and seeds. Serve.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

270

Fat

10 g

15 %

Saturated 0.9 g
+ Trans 0.1 g

5 %

Cholesterol

0 mg

Sodium

1020 mg

43 %

Carbohydrate

23 g

8 %

Fibre

4 g

18 %

Sugars

4 g

Net Carbs

19 g

Protein

27 g

Vitamin A

21 %

Vitamin C

126 %

Calcium

6 %

Iron

88 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Iron, Vitamin C, Vitamin K
Good source of  :
Fibre, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6
Source of  :
Calcium, Copper, Niacin, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin E, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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