RECIPE – Meal Prep Seitan Chicken Tenders

Meal Prep Seitan Chicken Tenders

Category, , DifficultyIntermediate

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

INGREDIENTS

Yields24 Servings
Prep Time30 minsCook Time1 hrTotal Time1 hr 30 mins

 ¼ cup Nutritional Yeast (43g)
 1 tbsp Onion Powder
 1 tbsp Garlic Powder
 1 tsp Ground Ginger
 1 tsp Ground Thyme
 3 Cubes of "Chicken" Bouillon Powder (24g)
 ½ cup Warm Water (126g)
 1 14oz Block of Soft Tofu
 3 cups Vital Wheat Gluten (375g)
Tools
 Large Mixing Bowl
 Mixing Spoon/Spatula
 Hand Mixer
 Steamer/Large Pot with Lid and Steamer Basket
 Tongs
 Freezer Bag/Storage Container
 OPTIONAL: Food Scale

DIRECTIONS

1

Add into a large mixing bowl 1/4 cup nutritional yeast, 1 Tbsp garlic powder, 1 Tbsp onion powder, 1 tsp ground ginger, 1 tsp ground thyme, 3 bouillon cubes, 1/2 cup of warm water, and 1 block of soft tofu.

***Do not press the tofu before adding. You'll want to drain out any excess liquid that is in the packaging, but the extra moisture within the tofu itself is needed for the dough.

2

Blend with a hand mixer until fully combined.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

3

Add in 3 cups of vital wheat gluten and mix until it forms a crumbly dough.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

4

Dump the dough onto a counter or other clean surface, and knead for 5 minutes.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

5

Once you're done kneading, you're going to separate out the dough into small tender sized chunks. For this step, I usually use my kitchen scale and weigh out the dough, since I'm terrible at estimating. The dough will be stringy and kind of difficult to separate, but feel free to use a knife to cut the dough up.

For chicken tenders, you'll want to separate out the dough into 24 equal balls. If you're measuring, each will need to be about 45g. If you want chicken breasts, separate out into 12 90g dough balls.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

6

After you divide out the dough, you can start preparing to steam the seitan. I put a couple inches of water in a large pot with a wire rack I have from an old pressure cooker. If you have a dedicated steamer, or an instant pot/ricecooker/etc with a steaming function - any of those should work perfectly.

7

Next you want to start forming each dough ball into something that resembles a chicken tender. What I like to do is pick up a dough ball, stretch it out length-wise until it feels like it's ready to break, and then fold it in half on itself. Then I turn the dough 90 degrees, and repeat the process. As you stretch and fold the dough, it becomes more and more difficult to stretch out, as those gluten strands strengthen. When the dough becomes tough, start rolling it in your hands as if you were making a snake out of playdough. Once you have a nice little turd shaped tender, fatten in on the counter with your hand, and set aside.

Your final chicken tender may seem pretty small. Don't worry - these babies are going to almost double in size when we steam them.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

8

When the dough becomes tough, start rolling it in your hands as if you were making a snake out of playdough. Once you have a nice little turd shaped tender, fatten in on the counter with your hand, and set aside. Repeat for all dough balls.

Your final chicken tender may seem pretty small. Don't worry - these babies are going to almost double in size when we steam them.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

9

Once your chicken breasts are formed, place them in your steamer and steam for 25 minutes. For most steaming setups, I would recommend steaming them in 2 batches so the seitan chicken tenders have room to expand.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

10

After 25 minutes, take your seitan out of the steamer and store in the fridge or freezer. They'll stay good in the fridge for about 5 days, and good in the freezer until the end of time (probably).

That's it! You made seitan! HOORAYYYYY!

If you're looking to eat the seitan right away, I recommend letting it rest/cool for at least 30 minutes, or longer if possible. The seitan can be a little spongy right out of the steamer, and has a much better texture if you're able to give it time to rest before eating.

Treat this seitan like you would any plain chicken. What I mean by that, is you're probably not going to want to eat it plain. I love pan frying with spices, but it can be used in soups or stews, it can be breaded and fried, marinated and grilled, whatever your heart desires. This seitan is pretty forgiving, but remember - if you're following traditional meat recipes you can cut down your cooking times since the seitan itself just basically needs to be warmed up.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

Nutrition Facts

Serving Size 1 seitan chicken tender

Servings 24


Amount Per Serving
Calories 84
% Daily Value *
Total Fat 1g2%
Cholesterol 0mg
Total Carbohydrate 3g1%
Protein 14.5g29%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 ¼ cup Nutritional Yeast (43g)
 1 tbsp Onion Powder
 1 tbsp Garlic Powder
 1 tsp Ground Ginger
 1 tsp Ground Thyme
 3 Cubes of "Chicken" Bouillon Powder (24g)
 ½ cup Warm Water (126g)
 1 14oz Block of Soft Tofu
 3 cups Vital Wheat Gluten (375g)
Tools
 Large Mixing Bowl
 Mixing Spoon/Spatula
 Hand Mixer
 Steamer/Large Pot with Lid and Steamer Basket
 Tongs
 Freezer Bag/Storage Container
 OPTIONAL: Food Scale

Directions

1

Add into a large mixing bowl 1/4 cup nutritional yeast, 1 Tbsp garlic powder, 1 Tbsp onion powder, 1 tsp ground ginger, 1 tsp ground thyme, 3 bouillon cubes, 1/2 cup of warm water, and 1 block of soft tofu.

***Do not press the tofu before adding. You'll want to drain out any excess liquid that is in the packaging, but the extra moisture within the tofu itself is needed for the dough.

2

Blend with a hand mixer until fully combined.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

3

Add in 3 cups of vital wheat gluten and mix until it forms a crumbly dough.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

4

Dump the dough onto a counter or other clean surface, and knead for 5 minutes.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

5

Once you're done kneading, you're going to separate out the dough into small tender sized chunks. For this step, I usually use my kitchen scale and weigh out the dough, since I'm terrible at estimating. The dough will be stringy and kind of difficult to separate, but feel free to use a knife to cut the dough up.

For chicken tenders, you'll want to separate out the dough into 24 equal balls. If you're measuring, each will need to be about 45g. If you want chicken breasts, separate out into 12 90g dough balls.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

6

After you divide out the dough, you can start preparing to steam the seitan. I put a couple inches of water in a large pot with a wire rack I have from an old pressure cooker. If you have a dedicated steamer, or an instant pot/ricecooker/etc with a steaming function - any of those should work perfectly.

7

Next you want to start forming each dough ball into something that resembles a chicken tender. What I like to do is pick up a dough ball, stretch it out length-wise until it feels like it's ready to break, and then fold it in half on itself. Then I turn the dough 90 degrees, and repeat the process. As you stretch and fold the dough, it becomes more and more difficult to stretch out, as those gluten strands strengthen. When the dough becomes tough, start rolling it in your hands as if you were making a snake out of playdough. Once you have a nice little turd shaped tender, fatten in on the counter with your hand, and set aside.

Your final chicken tender may seem pretty small. Don't worry - these babies are going to almost double in size when we steam them.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

8

When the dough becomes tough, start rolling it in your hands as if you were making a snake out of playdough. Once you have a nice little turd shaped tender, fatten in on the counter with your hand, and set aside. Repeat for all dough balls.

Your final chicken tender may seem pretty small. Don't worry - these babies are going to almost double in size when we steam them.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

9

Once your chicken breasts are formed, place them in your steamer and steam for 25 minutes. For most steaming setups, I would recommend steaming them in 2 batches so the seitan chicken tenders have room to expand.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

10

After 25 minutes, take your seitan out of the steamer and store in the fridge or freezer. They'll stay good in the fridge for about 5 days, and good in the freezer until the end of time (probably).

That's it! You made seitan! HOORAYYYYY!

If you're looking to eat the seitan right away, I recommend letting it rest/cool for at least 30 minutes, or longer if possible. The seitan can be a little spongy right out of the steamer, and has a much better texture if you're able to give it time to rest before eating.

Treat this seitan like you would any plain chicken. What I mean by that, is you're probably not going to want to eat it plain. I love pan frying with spices, but it can be used in soups or stews, it can be breaded and fried, marinated and grilled, whatever your heart desires. This seitan is pretty forgiving, but remember - if you're following traditional meat recipes you can cut down your cooking times since the seitan itself just basically needs to be warmed up.

RECIPE - Meal Prep Seitan Chicken - Vegetarian Imitation Chicken Meat

RECIPE – Meal Prep Seitan Chicken Tenders

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