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Seitan Stir-Fry: by Lauren

She Rocks Fitness is excited to post a delicious and healthy stir-fry option right before the start of the weekend. Instead of cheating all weekend and ruining all the hard work you did for 5 days straight, try this meal instead, and feel better for that early morning weekend run! Remember it is okay to cheat, you just don’t want to do it all in one weekend.

She Rocks Fitness loves when Lauren contributes to the site!  Lauren is so dedicated to eating well, training hard, and taking care of her body. It is very inspirational and She Rocks Fitness has already learned so much from her. Thanks Lauren! You Rock!

Seitan Stir-Fry Recipe:

Whenever I am craving Asian food or need something quick for dinner that uses up vegetables in the fridge and other ingredients I have on hand, I always turn to stir-fry. Making stir-fry at home is a great way to satisfy your craving for take out, without blowing your nutrition or diet goals. This week I made Seitan and Broccoli-Mushroom stir-fry, adapted from a recipe in Robin Robertson’s 1,000 Vegan Recipes. if you have never heard of seitan it is a vegetarian meat alternative that has over 20 grams of protein per serving! It is made from rinsing away the starch and bran from whole wheat flour, leaving only the gluten behind. The best part about seitan, as a meat alternative, is that it actually has the chewy texture of meat. You can find seitan at your local health food store, Asian markets, or you can learn how to make your own. However, the seitan in this recipe could easily be substituted with extra-firm tofu or any type of meat (chicken, turkey, lean beef) if you are not a vegetarian. I served this recipe over 1 C of cooked brown basmati rice, but soba noodles, quinoa, short grain brown, or jasmine rice would also be delicious.

2 tablespoons canola oil
8 oz seitan strips
8 oz white button mushrooms, quartered
1 red bell pepper, cut in to 2-inch strips
3 garlic cloves, minced
2 teaspoon grated fresh ginger
3 green onions, minced
Crushed red pepper flakes, to taste
1 medium bunch of broccoli, cut in to 1-inch florets
1/2 cup water
3 tablespoons low-sodium soy sauce or tamari
2 tablespoons dry sherry
1 teaspoon toasted sesame oil
1 tablespoon toasted sesame seeds (toast in a non-stick skillet on medium until fragrant or lightly browned)

  1. In a large skillet or wok, heat 1 Tbs of the oil over medium-high heat. Add the seitan and cook, stirring occasionally until lightly browned, about 3 minutes. Transfer the seitan to a bowl and set aside.
  2. In the same skillet or wok, heat the remaining 1 Tbs of oil over medium-high heat. Add the mushrooms and cook, stirring frequently, until browned, about 3 minutes. Stir in the garlic, ginger, and green onions and cook 30 seconds longer. Add the mushroom mixture to the cooked seitan and set aside.
  3. Add the broccoli, red bell pepper and water to the same skillet. Cover and cook until the broccoli begins to turn bright green, about 3 minutes. Uncover and cook, stirring frequently, until the liquid evaporates and the broccoli is crisp-tender, about 3 minutes longer.
  4. Return the setian and mushroom mixture to the skillet. Add the soy sauce and sherry and stir-fry until the seitan and vegetables are hot, about 3 minutes. Sprinkle with the sesame oil and sesame seeds and serve immediately.


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