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Sunday, July 19, 2009

Hail Seitan - ultra low carb and low fat, high protein meat alternative

First off let me just say that the nutrition stats for seitan, like TVP, are great for anyone trying to get lots of protein with no fat and low sodium. It's made primarily from Vital Wheat Gluten, which has 23 grams protein per 1/4 cup and 120 calories...and that's pretty much it - only 6 grams carbs. The recipe below uses 3/4 cups, so that's 69 grams protein!

If you plan on eating it more than once during the week, I recommend doubling the recipe and storing as needed.

Seitan (Wheat Meat)
Adapted from a recipe found at the Postpunk Kitchen recipe site
Dry ingredients
Wet ingredients
  • 1/2 cup cold water
  • 2 Tbsp low sodium soy sauce
  • 1/2 tsp garlic powder
Broth for simmering
  • 4 cups cold water
  • vegetable bouillon cube
  • 1 Tbsp soy sauce
In separate bowls mix wet and dry ingredients before combining and stirring with a stiff spatula til it forms into a ball. Knead for 3 minutes and let rest a few minutes.

Roll seitan into a log shape and cut in 3 pieces. Drop into cold broth and heat to boiling. Turn down heat to med-low, cover partially with lid, and simmer for at least 30 minutes.

Cut into whatever size pieces you need.

For "steaks" or roasts:

For stir-fries or pasta dishes:

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Anonymous Anonymous said...

Do you need to add the soy sauce (in 2 places?) We try to stay away from added salt. Is the soy sauce for seasoning or does it play a role in the formation of the Seitan somehow? I haven't found a recipe without it.

March 20, 2010 at 8:22 PM  

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