Give seitan a chance. Really.
Despite its ominous-sounding name, seitan (pronounced SAY-tan) is a great meat alternative that has a much meatier look, texture and taste than its better-known cousin, tofu.
Whereas tofu is made from soybeans, seitan is made from wheat. More precisely, it is made from the gluten in the wheat, so it isn't a good choice for anyone with gluten sensitivities.
Like tofu, seitan is easy to stir-fry and readily absorbs the flavors of whatever it is cooked with (sweet-and-sour sauces are particularly good). But in taste and texture, it more closely resembles chicken breasts than tofu.
For comparison, a 3-ounce serving of seitan has about 140 calories, 31 grams of protein and 1 gram of fat. A 4-ounce serving of boneless, skinless chicken breasts has 120 calories, 26 grams of protein and 2 grams of fat.
In addition to a stir-fry, seitan also is good ground or chopped and added to tomato sauces for pasta; thinly sliced and layered in a lasagna; or sliced, fried and topped with cheese in flatbread for a "steak" and cheese.
Seitan need not be cooked long, just until heated through. It also can be browned with a bit of oil in a skillet.
It is available at natural-foods stores and most large grocers. It can be found in the refrigerated section, usually near the tofu and other meat alternatives. It sometimes is called "wheat meat."
Jerk-Spiced Seitan
Start to finish: 30 minutes
For the sauce:
• 1 tablespoon cornstarch
• 2 tablespoons water
• 1/2 cup tropical fruit juice (such as mango, papaya or pineapple)
• 2 tablespoons molasses or maple syrup
• 2 to 3 tablespoons reduced-sodium soy sauce
• 1 to 2 tablespoons lime juice
• 1 teaspoon Jamaican jerk seasoning blend (or more to taste)
For the seitan:
• 2 tablespoons olive oil, divided
• 1 large red or yellow onion, quartered and thinly sliced
• 1 medium red bell pepper, cut into thin strips
• 1 medium green bell pepper, cut into thin strips
• 1 pound seitan, cut into bite-size strips
In a small bowl, dissolve the cornstarch in the water. Whisk in the remaining sauce ingredients. Set aside.
In a large skillet over medium-low, heat 1 tablespoon of the olive oil. Add the onion and saute until translucent. Add the peppers and cook until the vegetables are lightly browned. Transfer to a plate.
Return the skillet to the heat and add the remaining oil. Add the seitan and increase the heat to medium-high. Saute until golden brown on most sides, for about 6 minutes.
Pour in the sauce, reduce the heat to medium and cook for a minute or so, or until the sauce thickens and the seitan is nicely glazed. Stir in the onions and peppers.
Makes 4 servings.
