Not Chicken Oven-fried Steak

Not Chicken Oven-fried Steak
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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Not Chicken Oven-fried Steak calories by ingredient
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Introduction

Meat loving husband approved....it was all eaten before I could take decent photos! P.S. That's a dessert plate. Meat loving husband approved....it was all eaten before I could take decent photos! P.S. That's a dessert plate.
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 powder
    dash garlic powder, sage, onion powder, majoram, seasoned salt, paprika (it's pretty flexible to your taste)
    1 tbsp worcestershire
    1 tsp oil

    Coating

    1 c breadcrumbs
    .5 c crushed cornflakes

    Broth - Not Chick'n

Directions

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

TAGS:  Vegetarian Meals |

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