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Polenta with Hearty Barbeque Sauce

Makes about 6 servings

Seitan adds a meaty taste and texture to this savory barbeque sauce. In this recipe it is served over hot polenta. For a variation, try it with pasta or as a sandwich filling. Look for seitan in the refrigerated section of your natural food store.

1 1/2 cups water, divided
3 teaspoons reduced-sodium soy sauce, divided
1 large onion, finely chopped
1 bell pepper, seeded and finely chopped
3 large garlic cloves, minced
1 15-ounce can tomato sauce
1 tablespoon sugar
1 teaspoon chili powder
2 tablespoons cider vinegar
1 tablespoon peanut butter
1 teaspoon stone-ground or Dijon mustard
8 ounces coarsley chopped or grated seitan
4 cups cooked polenta (see recipe)

Heat 1/2 cup water and 1 teaspoon soy sauce in a large pot. Add onion, bell pepper, and garlic and cook until onion is soft and translucent. Add remaining 1 cup water and 2 teaspoons soy sauce, tomato sauce, sugar, chili powder, vinegar, peanut butter, mustard, and seitan and cook over medium heat, stirring frequently, for 10 minutes. Spread the cooked polenta onto a serving bowl or platter, then top with the sauce and serve.

Variation: Rehydrate 1 cup texturized vegetable protein in 1 cup boiling water and substitute it for the seitan.

Per serving (1/6 of recipe, made with seitan):
189 calories
2.3 g fat
0.4 g saturated fat
10.8% calories from fat
0 mg cholesterol

12.3 g protein
31.2 g carbohydrate
7.5 g sugar
2.9 g fiber

889 mg sodium
41 mg calcium
2.6 mg iron
20.5 mg vitamin C
265 mcg beta-carotene
1.5 mg vitamin E

Per serving (1/6 of recipe, made with texturized vegetable protein)

  • Calories: 201
  • Fat: 2.2 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 10%
  • Cholesterol: 0 mg
  • Protein: 12.1 g
  • Carbohydrates: 34.7 g
  • Sugar: 9 g
  • Fiber: 5.1 g
  • Sodium: 891 mg
  • Calcium: 67 mg
  • Iron: 3.6 mg
  • Vitamin C: 20.5 mg
  • Beta Carotene: 268 mcg
  • Vitamin E: 1.5 mg

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.