Courtesy of B-Healthy
http://www.bhealthyonline.com

Seitan with Orzo and Broccoli

Diet Type: Vegan

Cooking Time: Under 30 minutes

Ingredients:

  1 8-ounce-jar seitan, drained, marinade saved
  1 tablespoon olive oil
  1 medium onion, sliced thin
  3 cloves garlic, minced
  1 16-ounce-can Italian seasoned chopped tomatoes
  1 ½ cups dried Orzo
  1 ¾ cup water
  1 head broccoli florets
 
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.

Servings: 4

Author: Polly Pitchford, Full Spectrum Health™

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 392
Calories from Fat 45
 % Daily Value*
Total Fat 5g8%
  Saturated Fat 0g2%
  Mono Fat 2g 
Sodium 388mg16%
Total Carbs 64g21%
  Dietary Fiber 3g11%
  Sugars 2g 
Protein 31g 
Iron9%
Calcium6%
Vitamin B-610%
Vitamin C86%
Vitamin E9%
Vitamin A24%
Selenium5%
Manganese15%
Copper5%
Zinc3%
Potassium11%
Phosphorus7%
Magnesium7%
Pantothenic acid5%
Niacin21%
Riboflavin24%
Thiamin47%
Folate15%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.