Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Serve with a crisp green salad.
Diet Types: Vegan, Vegetarian
Ingredients:
  • 1 8-ounce-jar seitan, drained, marinade saved
  • 1 tablespoon olive oil
  • 1 medium onion, sliced thin
  • 3 cloves garlic, minced
  • 1 16-ounce-can Italian seasoned chopped tomatoes
  • 1 ½ cups dried Orzo
  • 1 ¾ cup water
  • 1 head broccoli florets
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Cut seitan into ½” pieces. Heat oil in a large pot over medium heat. Add seitan, onion, and garlic to pot and sauté 5 minutes, or until onion is soft. Add tomatoes and mix well; push mixture to center of pan. Pour dried Orzo around outside of pan, pour water and reserved seitan marinade over Orzo, cover and cook 5 minutes. Add broccoli on top, cover and cook an additional 5 minutes, or until Orzo is cooked and broccoli is done to desired tenderness. Serve from pot.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 392
    Calories from Fat 45
     % Daily Value*
    Total Fat 5g8%
      Saturated Fat 0g2%
      Mono Fat 2g 
    Sodium 388mg16%
    Total Carbs 64g21%
      Dietary Fiber 3g11%
      Sugars 2g 
    Protein 31g 
    Iron9%
    Calcium6%
    Vitamin B-610%
    Vitamin C86%
    Vitamin E9%
    Vitamin A24%
    Selenium5%
    Manganese15%
    Copper5%
    Zinc3%
    Potassium11%
    Phosphorus7%
    Magnesium7%
    Pantothenic acid5%
    Niacin21%
    Riboflavin24%
    Thiamin47%
    Folate15%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.