Seitan...

[Guest guest]

Here is the Dr. Ornish Seitan recipe from his book 'Eat More, Weigh Less' which

by the way also includes discussion of exercise and spirituality as in

meditation and relaxation techniques...Great book for any vegetarian interested

in heart health!

 

Seitan

 

Usually made from wheat gluten, seitan is very high in protein, with a texture

similar to meat or fowl. In the stores it is sometimes simply called " gluten " .

It is very versatile, its flavor depends on good stock. Slice it thinly or in

small chunks to absorb the most flavor. It makes a good basic food item to have

in your refrigerator. Use it in sandwiches, soups, stews, pasta dishes, and

stuffings. Reserve the vegetable stock from this recipe for sauces, soups, and

stews.

 

Makes 4 cups

 

1-1/2 cups gluten flour

1/4 tsp finely chopped assorted fresh herbs (thyme, oregano, sage, basil and so

on)

1/4 tsp. freshly ground black pepper

2 tablespoons soy sauce (I use low sodium)

1 cup chopped onion

1 cup chopped carrot

1/2 tsp. whole black peppercorns

2 bay leaves

 

In a large bowl combine the gluten flour, herbs, and ground black pepper. In a

small bowl, stir together 1 cup water and the soy sauce. Add this slowly to the

dry ingredients, mixing with a sturdy wooden spoon until the mixture forms a

ball. Turn the dough out onto a clean dry surface dusted with additional gluten

flour. Knead the dough out onto a clean dry surface dusted with dough from the

kneading surface and hold it under cold running water. Stretch the dough,

keeping the water running, and use your fingertips to work any starch and

remaining bran free of the dough. The rinsing water will appear cloudy. Form

into a 2-inch-diameter roll.

In a large kettle, add to 3 quarts of water the onion, carrot, peppercorns and

bay leaves. (I myself add tons of garlic cuz I'm such a garlic hound!) Bring to

a boil. Gently lower the gluten slices one at a time into the boiling stock.

Simmer for 20 minutes. The gluten slices will rise to the top. Drain,

reserving the stock. Slice the gluten into 1/4 inch strips. Cover the gluten

strips in enough stock to prevent them from drying out. Store refrigerated and

covered with liquid for up to 1 week.

(From Meg: I usually just cut steak size pieces and freeze them with the broth

in freezer bags or you can cut the pieces up smaller, nice thing about making

Seitan is that you can be flexible and experiment).

 

Serving size: 1/2 cup

104 calories

0.6 gram fat

0 mg. cholesterol

221.8 mg. sodium