Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Simple and quite elegant.
Diet Types: Low Fat, Vegan, Vegetarian
Ingredients:
  • 1 8-ounce-jar marinated seitan, drained, reserve marinade
  • ¼ pound fresh mushrooms, sliced
  • ¼ red bell pepper, diced
  • ½ sweet onion, diced
  • 1 pound fresh asparagus, cut into 1” pieces
  • ¼ cup dry white wine
  • 1 teaspoon Arrowroot
  • 1/2 teaspoon dried Tarragon
  • ½ teaspoon lemon zest
  • 1 teaspoon lemon juice
  • black pepper to taste
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Cut seitan into ½” pieces. Heat reserved marinade in large skillet over medium-high heat. Add mushrooms, red pepper and onion; saute about 2 minutes or until almost tender. Add asparagus and seitan and sauté about 1 minute. Combine wine and Arrowroot; stir to dissolve. Add remaining ingredients to asparagus mixture; stir-fry about 1 minute or until sauce boils and thickens. Season to taste with pepper.

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      Nutrition Facts

      Serving Size: 1
      Servings per Recipe: 4
      Amount Per Serving 
      Calories 144
      Calories from Fat 8
       % Daily Value*
      Total Fat 1g1%
        Saturated Fat 0g0%
      Sodium 298mg12%
      Total Carbs 9g3%
        Dietary Fiber 3g12%
      Protein 23g 
      Iron9%
      Calcium2%
      Vitamin B-610%
      Vitamin C29%
      Vitamin E8%
      Vitamin D5%
      Vitamin A9%
      Selenium7%
      Manganese15%
      Copper15%
      Zinc4%
      Pantothenic acid5%
      Niacin10%
      Riboflavin12%
      Thiamin7%
      Potassium10%
      Phosphorus8%
      Magnesium5%
      Folate25%
      * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.