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| Seitan-Asparagus Sauté |
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| Authored By: Polly Pitchford, Full Spectrum Health™ |
| Simple and quite elegant. |
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| Diet Types: Low Fat, Vegan, Vegetarian |
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Ingredients:
- 1 8-ounce-jar marinated seitan, drained, reserve marinade
- ¼ pound fresh mushrooms, sliced
- ¼ red bell pepper, diced
- ½ sweet onion, diced
- 1 pound fresh asparagus, cut into 1” pieces
- ¼ cup dry white wine
- 1 teaspoon Arrowroot
- 1/2 teaspoon dried Tarragon
- ½ teaspoon lemon zest
- 1 teaspoon lemon juice
- black pepper to taste
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| Serves: 4 |
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| Cooking Time: Under 30 minutes |
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| Instructions: |
| Cut seitan into ½” pieces. Heat reserved marinade in large skillet over medium-high heat. Add mushrooms, red pepper and onion; saute about 2 minutes or until almost tender. Add asparagus and seitan and sauté about 1 minute. Combine wine and Arrowroot; stir to dissolve. Add remaining ingredients to asparagus mixture; stir-fry about 1 minute or until sauce boils and thickens. Season to taste with pepper. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4 |
| Amount Per Serving |
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Calories 144
Calories from Fat 8 |
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| % Daily Value* |
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| Total Fat 1g |
1% |
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| Saturated Fat 0g |
0% |
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| Sodium 298mg |
12% |
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| Total Carbs 9g |
3% |
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| Dietary Fiber 3g |
12% |
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| Protein 23g |
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| Iron |
9% |
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| Calcium |
2% |
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| Vitamin B-6 |
10% |
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| Vitamin C |
29% |
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| Vitamin E |
8% |
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| Vitamin D |
5% |
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| Vitamin A |
9% |
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| Selenium |
7% |
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| Manganese |
15% |
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| Copper |
15% |
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| Zinc |
4% |
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| Pantothenic acid |
5% |
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| Niacin |
10% |
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| Riboflavin |
12% |
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| Thiamin |
7% |
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| Potassium |
10% |
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| Phosphorus |
8% |
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| Magnesium |
5% |
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| Folate |
25% |
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| * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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