Sweet and Sour Stir-Fry

Makes 8 servings

This colorful stir-fry is made with seitan, a high-protein, meat-like ingredient made from wheat. Look for it in the refrigerated section of your favorite natural food store.

1/3 cup ketchup
1/3 cup cider vinegar
1/3 cup brown sugar
2 tablespoons cornstarch
1 tablespoon diced canned chipotle peppers
1/4 teaspoon crushed red pepper
1/2 cup water
2 teaspoons toasted sesame oil
1 8-ounce package seitan, cut into strips
1 red bell pepper, seeded and thinly sliced
1 medium zucchini, thinly sliced
1 cup thinly sliced onion
2 cups mushrooms
2 cups snow peas
8 cups cooked basmati or jasmine rice


Combine ketchup, vinegar, sugar, soy sauce, cornstarch, pepper flakes, and water in a small bowl. Stir to mix, then set aside.
In a large skillet or wok, heat oil and add onion. Cook over high heat, stirring often, until onion begins to soften, about 3 minutes. Add mushrooms and cook 3 minutes
Add seitan to mushrooms along with bell pepper, zucchini, and snow peas. Cook over medium-high heat, stirring constantly, until vegetables are just barely tender, about 3 minutes. Add reserved sauce mixture and cook, stirring constantly, until clear and thickened, about 2 minutes. Serve over cooked rice.

Per 1-cup stir-fry with 1 cup rice: 322 calories; 1.9 g fat; 0.3 g saturated fat; 5.4% calories from fat; 0 mg cholesterol; 11.9 g protein; 63.6 g carbohydrate; 14.4 g sugar; 2.1 g fiber; 255 mg sodium; 53 mg calcium; 3.3 mg iron; 35.5 mg vitamin C; 578 mcg beta-carotene; 0.5 mg vitamin E

Recipe from Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond,
M.S., R.D.