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.

---

Copyright ©2026— Trib Total Media, LLC (TribLIVE.com)

---