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Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

May 14, 2013

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Watch Food for Life instructor Katherine Lawrence prepare this recipe! View video here.

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This week’s featured recipe comes from The Cancer Survivor’s Guide, a text used in our Food for Life Cancer Prevention and Survival Classes. Purchase your copy today!

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Seitan is made from wheat gluten and is usually used to make mock meats in vegetarian dishes. It has some fiber and is much lower in fat than animal products. For more tips on eating healthfully, visit our website.

Buckwheat Pasta with Seitan

buckwheat pasta

This recipe uses soba, a Japanese buckwheat pasta. Buckwheat is a great source of rutin, a plant pigment that may help fight against some forms of cancer. Soba also contains about twice the amount of protein as rice.

Ingredients

Makes 6 Servings

12 ounces dry soba noodles
1 teaspoon salt
1/4 teaspoon ground black pepper
1/2 teaspoon garlic powder, or 1 teaspoon garlic, chopped
2 teaspoons soy sauce
2 tablespoons flour
8 ounces seitan, sliced
1 yellow bell pepper, seeded and sliced
1 red bell pepper, seeded and sliced
3 cups fresh mushrooms, sliced
1 3/4 cups vegetable broth or water
1 medium onion, thinly sliced
1/4 cup fresh parsley, chopped

Directions

Bring water to boil in a large pot. Add soba noodles and salt and boil for about 8 minutes until al dente (cooked enough to be firm and chewy, but not mushy). Drain noodles and rinse with cold water to prevent them from sticking.

Sauté onion in a large skillet with 1/4 cup vegetable broth or water until transparent, and then add mushrooms and bell peppers. Cover and continue cooking until mushrooms are brown and bell peppers are soft, and then stir in seitan. Add more vegetable broth or water as needed if pan becomes dry.

Whisk flour and remaining 1 1/2 cups broth or water together until smooth. Add this mixture to the skillet along with soy sauce, garlic, and black pepper. Cook, uncovered, over medium-low heat until thickened.

Pour seitan mixture over noodles, top with parsley, and serve.

Freshly boiled soba noodles are best when eaten immediately. Stored in a covered container in the refrigerator, leftovers from the dish will keep for 2 to 3 days.

Tip: Most brands of soba noodles contain sodium. Try to find a brand that is lower in sodium and consider omitting salt from cooking water.

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Per serving: 263 calories; 1.3 g fat; 0.2 g saturated fat; 4.4% calories from fat; 0 mg cholesterol; 17.6 g protein; 49.5 g carbohydrates; 4.9 g sugar; 5.6 g fiber; 796 mg sodium; 53 mg calcium; 3.1 mg iron; 67 mg vitamin C; 751 mcg beta carotene; 0.9 mg vitamin E

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org