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Seitan with Orzo and Broccoli
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Authored By: Polly Pitchford, Full Spectrum Health™
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Serve with a crisp green salad.
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Diet Types: Vegan, Vegetarian
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Ingredients:
1 8-ounce-jar seitan, drained, marinade saved1 tablespoon olive oil1 medium onion, sliced thin3 cloves garlic, minced1 16-ounce-can Italian seasoned chopped tomatoes1 ½ cups dried Orzo1 ¾ cup water1 head broccoli florets
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Serves: 4
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Cooking Time: Under 30 minutes |
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| Instructions: |
| Cut seitan into ½” pieces.
Heat oil in a large pot over medium heat. Add seitan, onion, and garlic to pot and sauté 5 minutes, or until onion is soft. Add tomatoes and mix well; push mixture to center of pan.
Pour dried Orzo around outside of pan, pour water and reserved seitan marinade over Orzo, cover and cook 5 minutes. Add broccoli on top, cover and cook an additional 5 minutes, or until Orzo is cooked and broccoli is done to desired tenderness. Serve from pot. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 392
Calories from Fat 45
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% Daily Value*
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| | Total Fat 5g | 8% | | | Saturated Fat 0g | 2% | | | Mono Fat 2g | | | | Sodium 388mg | 16% | | | Total Carbs 64g | 21% | | | Dietary Fiber 3g | 11% | | | Sugars 2g | | | | Protein 31g | | | | Iron | 9% | | | Calcium | 6% | | | Vitamin B-6 | 10% | | | Vitamin C | 86% | | | Vitamin E | 9% | | | Vitamin A | 24% | | | Selenium | 5% | | | Manganese | 15% | | | Copper | 5% | | | Zinc | 3% | | | Potassium | 11% | | | Phosphorus | 7% | | | Magnesium | 7% | | | Pantothenic acid | 5% | | | Niacin | 21% | | | Riboflavin | 24% | | | Thiamin | 47% | | | Folate | 15% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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