Seitan piccata with green beans
20 min · 31 g protein · 277 cals / serving
Golden, flour-dusted seitan cutlets in a bright lemon, garlic and caper pan sauce, the Italian-American classic in 20 minutes. The sauce is made in the same skillet in four minutes, and green beans steamed while the seitan browns catch every drop of it.
Ingredients
- 1 lb seitan, store-bought, sliced into 1 cm (1/2-inch) cutlets
- 3 tbsp all-purpose flour
- 1/3 tsp salt
- 1/2 tsp black pepper
- 1 tbsp olive oil
- 1 lb green beans, pre-trimmed or a steam-in-bag pack
Lemon caper sauce
- 1/2 tbsp olive oil
- 2 medium shallots, finely diced
- 3 cloves garlic, minced
- 1 cup + 2 tbsp vegetable broth
- 3 tbsp lemon juice
- 2 tbsp capers, drained
- 3 tbsp fresh parsley, chopped
Steps
- Pat the seitan cutlets dry. Mix the flour, salt and pepper on a plate and press both sides of each cutlet into it, shaking off the excess.
- Heat the tablespoon of oil in a 12 inch nonstick skillet over medium-high heat and fry all the seitan at once, 2–3 minutes a side, until golden and crisp at the edges. Move it to a plate.
- While the seitan fries, chop the shallot, garlic and parsley, and microwave the green beans (in their steam bag, or in a covered bowl with 2 tbsp of water) for 5–6 minutes, until bright green and just tender.
- Lower the heat to medium, add the remaining oil to the same pan and cook the shallot for 2 minutes, then the garlic for 30 seconds. Pour in the broth and lemon juice, scrape up the browned bits and bubble for 3 minutes, until reduced by about half. Stir in the capers.
- Slide the seitan back in for a minute, spooning the sauce over it, scatter with parsley and serve with the green beans.
Good to know
Which seitan should I buy?
Any plain or chicken-style seitan sold in a block or thick slices; the strips work too, they just make smaller cutlets. Seitan is made from wheat gluten, so this dish is not gluten-free.
With pasta?
Piccata is often served on spaghetti or linguine. Toss 2 oz of dry pasta per person in the extra sauce, or stretch the sauce with another 1/2 cup of broth and a squeeze of lemon.
Alternative
Per
- Calories
- 94
- Protein
- (45%)
- 10 g
- Fat
- (24%)
- 2 g
- Carbohydrates
- (32%)
- 8 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 395 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1106 kcal goes into the pot and 1359 g of ingredients comes out as about 1182 g of food: 94 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.