Not Chicken Oven-fried Steak
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Seitan.5 c cooked garbanzo beans.5 c vital wheat gluten.5 c water (or bean liquid)1 tsp baking powderdash garlic powder, sage, onion powder, majoram, seasoned salt, paprika (it's pretty flexible to your taste)1 tbsp worcestershire1 tsp oilCoating1 c breadcrumbs.5 c crushed cornflakesBroth - Not Chick'n
Puree garbanzo beans, oil, worcestershire sauce and .5 cup liquid from garbanzo beans (especially yummy with home cooked bean water). In a bowl combine the dry ingrediants and stir well. Add wet ingrediants to dry and stir until a ball forms. Knead ball between hands for 5 to 7 minutes. Cut into four pieces and flatten them out. Drop into boiling broth. It will puffy way up so only 1 in the pan at a time.
Boil 3 or 4 minutes. Take out of cooking water with slotted utensil let drip for a minute then dip into coating. Spray sheet pan lightly with cooking spray. Bake for 15 minutes or until golden on both sides.
Serving Size: Makes 4 pieces
Boil 3 or 4 minutes. Take out of cooking water with slotted utensil let drip for a minute then dip into coating. Spray sheet pan lightly with cooking spray. Bake for 15 minutes or until golden on both sides.
Serving Size: Makes 4 pieces
Nutritional Info Amount Per Serving
- Calories: 144.0
- Total Fat: 1.9 g
- Cholesterol: 0.0 mg
- Sodium: 310.1 mg
- Total Carbs: 19.4 g
- Dietary Fiber: 3.4 g
- Protein: 14.5 g
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