oven fried "chicken" seitan

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 172.6
  • Total Fat: 4.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 224.2 mg
  • Total Carbs: 25.1 g
  • Dietary Fiber: 5.2 g
  • Protein: 21.9 g

View full nutritional breakdown of oven fried "chicken" seitan calories by ingredient
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Good stuff- give it a try! Good stuff- give it a try!
Number of Servings: 4


    1 recipe basic "chicken" seitan (see my other recipes)

    Soy Milk Plain Light, 3/4 cup
    Whole Grain Mustard, 1/2 tsp
    Bread Crumbs, Panko, 1 cup
    Pepper, black, 1/4 tsp
    Thyme, ground, 1 tsp
    Paprika, 2 tsp
    Pepper, red or cayenne, 1/2 tsp (omit if sensitive to heat)
    Garlic powder, 1 tsp

    Canola or olive oil cooking spray


Preheat oven to 375 degrees F. Spray a cookie sheet LIGHTLY with canola oil spray.

Whisk together soymilk and mustard, set aside. Combine the panko bread crumbs with spices, and stir together well. Set next to soy milk/mustard mixture. Dredge seitan pieces in the milk misture, and then in the breadcrumb mixture to coat well. Place each finished piece on the oiled cookie sheet. When all pieces are coated, spray tops LIGHTLY with cooking spray. Bake in preheated oven for 40-45 minutes (30-35 min for nugget sized pieces), until golden brown. Flip halfway through cooking time, if desired, but not necessary.

This goes well with Green Beans and Pan Roasted Red Onions ( http://recipes.sparkpeople.com/recipe-detail.asp?recipe=566025 ) (switch out chicken broth with veggie brothe in this one),

smashed cauliflower mashed "potatoes" ( http://recipes.sparkpeople.com/recipe-detail.asp?recipe=382243 )- (sub out blue bonnet light margarine for the margarine listed in the cauliflower recipe if you want to keep it vegan),

and a nice green salad.


Number of Servings: 4

Recipe submitted by SparkPeople user JAMIEMONSTER.

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