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| Seitan with Orzo and Broccoli |
Diet Type: Vegan
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Cooking Time: Under 30 minutes
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Ingredients:
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1 8-ounce-jar seitan, drained, marinade saved |
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1 tablespoon olive oil |
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1 medium onion, sliced thin |
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3 cloves garlic, minced |
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1 16-ounce-can Italian seasoned chopped tomatoes |
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1 ½ cups dried Orzo |
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1 ¾ cup water |
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1 head broccoli florets |
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Directions:
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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Servings: 4
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Author: Polly Pitchford, Full Spectrum Health™
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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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