Name: Seitan and broccoli stir-fry
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 2 oz vital wheat gluten; 1/2 cup water; 5 oz broccoli florets, cut into bite-size pieces; 2 tbsp unsweetened soy milk; 1 tbsp low-sodium soy sauce; 1 tbsp fresh ginger, grated; 1 clove garlic, minced; 1 tsp canola oil; 1/4 tsp salt

Nutrition

Per serving

321 calories

Protein: 49g; 59% of calories
Carbs: 20g; 24% of calories
Fat: 6g; 17% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 0 min

In a small bowl, whisk the vital wheat gluten with the salt. Stir in the water and soy milk until a stiff dough forms. Knead for 1 minute, then tear into bite-size pieces.
Heat the oil in a 12-inch skillet over medium-high heat. Add the seitan pieces and cook for 4 minutes, flipping once halfway, until browned and firm. Done when browned and firm, 160°F.
Add the broccoli florets and a splash of water to the skillet. Cover and steam for 3 minutes until the broccoli is bright green.
Remove the lid. Stir in the soy sauce, grated ginger, and minced garlic. Cook for 2 minutes, stirring often, until the sauce coats the seitan and broccoli.

Nutrition

Ingredients

Instructions

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