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.