Pineapple Sweet-and-Sour Seitan with Bell Peppers

Ideal for entertaining, this colorful and mildly spiced dish is one that guests of all ages typically enjoy. Serve over couscous or orzo pasta in lieu of rice, if desired.

MAKES 6 SERVINGS

3 tablespoons all-purpose flour

2 tablespoons cornstarch

1 pound seitan, drained, patted dry with paper towels, and cut into bite-size chunks or strips

4 tablespoons canola oil

Salt and freshly ground black pepper, to taste

1 medium green bell pepper (about 6 ounces), cut into bite-size chunks

1 medium red bell pepper (about 6 ounces), cut into bite-size chunks

1 medium onion (about 6 ounces), cut into bite-size wedges

1 cup cubed fresh or canned pineapple

3⁄4 cup prepared sweet-and-sour sauce or Sweet-and-Sour Sauce

1⁄4 cup reduced-sodium soy sauce

4 1⁄2 cups hot cooked white or brown rice

Line a baking sheet with a few layers of paper towels and set aside.

In a medium bowl, mix together flour and cornstarch. Roll seitan in flour mixture until well coated.

In a large nonstick skillet, heat 31⁄2 tablespoons of the oil over medium-high heat. Add seitan and cook, turning with a spatula every few minutes, until nicely browned on all sides, about 5 minutes. Transfer to prepared baking sheet and season with salt and pepper.

Add remaining oil, bell peppers, and onion to the skillet; continue cooking over medium-high heat, stirring often, until lightly browned, about 5 minutes. Reduce heat to medium-low and add the pineapple, sweet-and-sour sauce, and soy sauce; cook, stirring occasionally, 3 minutes, or until heated through. Add the seitan and cook, stirring occasionally, until heated through, 1 to 2 minutes. Serve hot, over the rice.

{PER SERVING} Calories 464 • Protein 18g • Total Fat 11g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 62g • Dietary Fiber 5g • Sodium 416mg

hancheng

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