Name: Seared seitan and rice bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 6 oz seitan wheat protein, cubed; 2 tbsp jasmine rice; 1/4 cup water; 3.5 oz broccoli, cut into florets; 3/4 tsp avocado oil; 2 3/4 tsp low sodium soy sauce; 3/4 tsp garlic powder; 1/4 tsp salt

Nutrition

Per serving

349 calories

Protein: 43g; 49% of calories
Carbs: 37g; 42% of calories
Fat: 4g; 9% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 20 min

In a small saucepan, combine the rice, water, and a pinch of salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let rest covered for 5 minutes.
While the rice cooks, toss the cubed seitan with the garlic powder until evenly coated. Heat the avocado oil in a 12-inch nonstick skillet over medium-high heat.
Add the seitan to the skillet in a single layer. Cook for 4 minutes, flip, and cook for 3 minutes more until the edges are browned and crisp. Done when browned and crisp.
In a small pot with a steamer basket and 1 inch of water, steam the broccoli florets for 5 minutes until tender and bright green.
Add the soy sauce to the skillet with the seitan and toss to coat. Fluff the rice with a fork. Serve the seitan alongside the jasmine rice and broccoli.

Nutrition

Ingredients

Instructions

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