Monday, April 19, 2021

Extra Crispy Vegan Fried Chicken - easy seitan

Seitan is a good source of protein and can be a quick and convenient way to help those on a vegan or vegetarian diet meet their protein needs. Protein is essential for everything from building muscle to repairing tissue and producing hormones, so getting enough in your diet is absolutely critical, but I also think in America it is hyper focused and you don't need as much protein as the trainers and media want you to think you do. 

Seitan is also great for weight-loss Because it’s high in protein but low in calories, seitan can help support satiety to keep you feeling full, which could help promote weight loss. In fact, high-protein diets have been shown to decrease levels of ghrelin, the hormone that’s responsible for stimulating hunger. 

Seitan is also one of the few meat substitutes without soy. Many people prefer to avoid unfermented soy products like tofu because it can disrupt hormone levels and often comes from genetically modified crops. Tofu is a HARD NO for me, being a cancer survivor and it is one of the most cancer causing foods out there. Good clean tofu is becoming extinct quickly.

DISCLAIMER: If you have a wheat allergy, celiac disease or gluten intolerance, seitan is definitely out of the question as it is literally made from wheat gluten. 

I have tried so many protein replacements and using Seitan is my most favorite. It is so easy to use and you can make anything from Chicken to Sausage and it comes out perfect every time as long as you follow the easy directions. With Seitan, the most important thing is to rehydrate the gluten after mixing. You can't just put right into the fryer or oven. Don't skip that step! 

I don't miss meat one bit, but I DO love a good fried chicken. So this is my substitute. Works perfect every time. Give it a shot!

Please note there is an air-fried version at the bottom where you can reduce the oil significantly making it a healthy option. 

Extra Crispy Vegan Fried Chicken

Seitan mixture:
2 cups vital wheat gluten
1/2 cup nutritional yeast
2 tsp paprika
2 tsp garlic powder
2 tsp onion powder
1 tbsp parsley
1 1/2 cup vegetable broth
2 tbsp soy sauce

Broth Mixture
4 cups vegetable broth
2 cups water

Flour Mixture
1 cup flour 
2 tsp paprika
1 tbsp garlic powder
1 tbsp onion powder
**1 tbsp cayenne powder use less or omit if you want less it spicy
1  tsp salt
1/2  tsp pepper

Full Fat coconut milk

oil (I used avocado oil)

In a mixing bowl, whisk the vital wheat gluten, nutritional yeast, and spices.
Add the veggie broth and soy sauce and mix until combined. Knead for 5-7 minutes.

Bring the broth ingredients to a boil in a large, tall saucepan.

Shape the chicken in the size you want. For example: for nuggets break off small pieces of the seitan and place them in the broth (if you need to, add more water to cover them). These will double in size.

Bring the mixture to a simmer and cook for ~30 mins, flipping each piece halfway through. (This is where you would stop and grill the chicken if you just want grilled chicken. Cook on the grill til you get the grill marks)

Whisk together the flour mixture ingredients in one bowl and the coconut milk (or milk of choice) in a separate bowl.

For full fried version: 
Cover bottom of  a large saucepan with oil and heat on medium-high to ~350°F.
For each piece of seitan, cover in the flour mixture, then the egg mixture, then the flour mixture again and place in the hot oil.
Cook on each side until crispy (~3 minutes per side)

You can do this in the airfryer to make it a healthy dish. 
Air-Fryer version:
Lightly spray Seitan with oil and Air-fry at 375 degrees for at least 15-20 minutes or desired crispness, turning halfway through 

No comments:

Post a Comment

Thank you! I love comments!

Personalized TARGETED Nutrition saved me!

Personalized TARGETED Nutrition saved me!
It can save you too! Take the free health assessment (it can even hook up to your DNA test results) to see what your body REALLy needs.