Estimated Nutrition (whole recipe, rough)
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Seitan | 100g | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Bell Pepper | 1 medium (119g) | 31 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 2 seitan "steaks"
- 2 thick slices of whole grain bread
- 1/2 green bell pepper, thinly sliced
- 1/3 cup whole wheat flour
- 1/3 cup nutritional yeast flakes
- 1/3 cup extra virgin olive oil
- 1/2 cup pure water
- 2 tbsp soy sauce
- salt and pepper, to taste
- =
Directions
Heat a generous amount of olive oil in a heavy skillet, and fry the seitan "steaks" in it until browned on each side. Toast the bread. In a small saucepan, toast the whole wheat flour over medium heat until it starts to brown and becomes aromatic. Stir in the nutritional yeast flakes and olive oil to make a thick paste. Cook until it starts to sizzle and bubble, then, using a wire whisk, stir in the water and soy sauce. Cook over medium-low heat until it achieves a thick gravy-consistency, and add the salt and pepper, if desired.
Place the toast on a large plate, and arranged the sliced green pepper on it. Place one fried seitan "steak" on each slice of toast, then pour the gravy over all. Get out a knife and fork, and chow down!