Per serving (1/6 of recipe): 62 calories; 0.3 g fat; 0.1 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 1.7 g protein; 14.9 g carbohydrate; 10.4 g sugar; 2.7 g fiber; 375 mg sodium; 30 mg calcium; 1.1 mg iron; 66.8 mg vitamin C; 447 mcg beta-carotene; 0.6 mg vitamin E
Directions
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 cup water
- 1 16-ounce bag frozen bell peppers, or 1 16-ounce bag frozen spinach
- 1 small zucchini, chopped
- 8 mushrooms, sliced
- 1 tablespoon dried oregano
- 6 fresh basil leaves, chopped, or 1 tablespoon dried basil (optional)
- 1 25-ounce jar fat-free pasta sauce
- 1 25-ounce can garbanzo or white beans (optional)
Bring water to a boil in large skillet.
Add bell peppers or spinach, zucchini, and mushrooms and cook over medium-high heat until tender.
Stir in oregano, basil (if using), pasta sauce, and beans (if using).
Simmer over low heat for 5 minutes.
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Recipe by Caroline Trapp, APRN, BC-ADM,
CDE, Diabetes Nurse Practitioner
