27 February 2011

Seitan recipes

Seitan is derived from the protein portion of wheat. It stands in for meat in many recipes and works so well that a number of vegetarians avoid it because the texture is too "meaty." - http://www.vrg.org/recipes/vjseitan.htm

Quick Homemade Gluten(Makes 1-1/4 to 1-1/2 pounds or 2 to 2-1/2 cups)

This is the basic recipe for gluten.

2 cups gluten flour
1 teaspoon garlic powder
1 teaspoon ground ginger
1-1/4 cups water or vegetable stock
3 Tablespoons lite tamari, Braggs liquid amino acids, or soy sauce
1-3 teaspoons toasted sesame oil (optional)

Add garlic powder and ginger to flour and stir. Mix liquids together and add to flour mixture all at once. Mix vigorously with a fork. When it forms a stiff dough knead it 10 to 15 times.

Let the dough rest 2 to 5 minutes, then knead it a few more times. Let it rest another 15 minutes before proceeding.

Cut gluten into 6 to 8 pieces and stretch into thin cutlets. Simmer in broth for 30 to 60 minutes.

4 cups water
1/4 cup tamari or soy sauce
3-inch piece of kombu (a type of seaweed)
3-4 slices ginger (optional)

Combine all ingredients in a large saucepan. Bring broth to a boil. Add cutlets one at a time. Reduce heat to barely simmer when saucepan is covered. Seitan may be used, refrigerated, or frozen at this point.

Total Calories per 4 oz. Serving: 77
Fat: 0 grams

Seitan and Shiitake Mushroom Stroganoff (Serves 4)

Savor this hearty dish.

Vegetable cooking spray
1 Tablespoon oil
1 onion, chopped
8-12 ounces seitan cutlets, cut into chunks
1 carrot, finely cut or shredded
1 clove garlic, minced
1 cup sliced button mushrooms
6 to 10 dried or fresh shiitake mushrooms (If dried they need to be soaked for at least 30 minutes and then drained.), sliced
1 Tablespoon Bragg liquid amino acids, lite tamari, or soy sauce
5 ounces silken lite firm or extra firm tofu
1 Tablespoon lemon juice
1 Tablespoon arrowroot
1 teaspoon sweetener
Freshly ground pepper, to taste
1/4 cup chopped parsley, for garnish

Spray a wok or large sauté pan with cooking spray. Add the oil and heat. When the oil is hot, add the onion and seitan and sauté for 2 to 3 minutes. Add the carrot, garlic, and mushrooms. Cook until mushrooms release their water. Add liquid aminos and cook until almost all absorbed.

While the mushroom mixture is cooking blend the tofu, lemon juice, arrowroot, and sweetener in a blender or food processor until smooth.

Turn off heat and add the tofu mixture. Stir to combine. If heat is too high the tofu mixture will break apart and curdle. Add freshly ground pepper. Top with parsley and serve over hot noodles.

Total Calories per Serving: 135
Fat: 4 grams