Recipe: Simply Seitan-ical

by | Jan 24, 2013

I ate my meal so quickly the other night that I didn’t stop to photograph it, so you’ll just have to use your imagination while you read (or look at it yourself when you make your own version).

When I got my first apartment back in 1994, one of my favorite meals to make for myself and when I invited friends over was honey-mustard chicken with two side dishes: (1) glazed onions and carrots and (2) egg noodles with butter.  It would take no time at all to cook up and it was super yummy served immediately or as leftovers.

I’ve moved into a more vegetarian way of eating these days and was craving that meal recently, so I thought I’d make a decent substitute with the ingredients below (serves about 2-3), replacing the chicken with seitan and the buttered noodles with vegan mac & cheese.  If you want to make the original, I’ve included that information here as well.  Either way, if you whip up this easy dish, please let me know how you like it.

Part 1

1 pkg cubed seitan1
1 Tbsp olive, canola, or grapeseed oil
1 Tbsp honey
1 Tbsp Dijon mustard
1/8 tsp ground kosher or sea salt
1/4 tsp ground black pepper

Part 2

8 oz short/small pasta, like farfalle, penne, egg noodles or elbow macaroni
1 tsp olive, canola, or grapeseed oil
1 Tbsp lemon juice
2 Tbsp vegan shredded cheddar, like Daiya2
2 Tbsp nutritional yeast2

Part 3

1 12-16 oz pkg peeled baby carrots, washed
1/2 c yellow onion, peeled and thinly sliced
1/2 Tbsp olive, canola, or grapeseed oil
1 Tbsp “buttery” spread, like Earth Balance or Smart Balance3
1 Tbsp maple syrup4

1if you’re using chicken, go for 2 skinless breasts sliced into strips
2if you’d prefer to use dairy cheese, then substitute these ingredients with a flavorful cheese of your choice instead, like shredded cheddar and grated parmesan; or, skip the cheese entirely and just toss pasta with about 2 Tbsp of olive oil, butter, or margarine
3feel free to substitute regular butter or margarine here
4if you ever even think of using some kind of “pancake syrup” made of corn syrup or high fructose corn syrup, I will find out and be very angry with you; invest in a bottle of locally tapped maple syrup and toss out that other crap immediately…I cannot stress this enough

Toss all “Part 1” ingredients together in a bowl. Cover and place bowl in refrigerator for about an hour, tossing mixture again every 15 minutes. After an hour, remove from fridge, and cook mixture in a medium-hot pan for about 10 minutes, stirring regularly. (No need to add extra oil in pan since seitan has already been coated with plenty of it.)

Cook up the pasta from “Part 2” according to directions on package.  Drain, reserving about 1/3 cup of cooking liquid. Toss pasta and liquid well with remaining “Part 2 ingredients.  Salt and pepper to taste.

Fill a medium pot with water (leave about one inch from top) and a sprinkling of salt; cover and bring to boil over high heat. Uncover, lower to medium-high heat and cook carrots (“Part 3”) until soft, about 10 minutes. Simultaneously, cook the sliced onion from “Part 3” in a pan with the 1/2 Tbsp oil over extremely low heat, stirring often, until very soft and translucent. Add carrots to pan with onions when done cooking and mix in buttery spread and syrup until everything is coated nicely with the butter-syrup glaze. Salt and pepper to taste.

To serve, you could place all three parts separately on a plate or spoon the honey-mustard seitan over the mac & cheese.

1 Comment

  1. Willie Mammoth

    That sounds delish –

I’m Dina R. D’Alessandro, MS, RDN, CDN. I am a Registered Dietitian Nutritionist based in New York City, and I provide nutrition counseling to women.

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