Low Fat BBQ Seitan Ribz

Vegan_Chick

I made these this weekend and OMG they are so amazing! It is from the cookbook Vegan Diner and also from the Fat Free Vegan Blog

Plus they are high in protein, B12 (if you get Red Star Nutritional yeast) and low fat.


Ingredients

1 cup vital wheat gluten
2 teaspoons smoked Spanish paprika
2 tablespoons nutritional yeast
2 teaspoons onion powder
1 teaspoon garlic powder
3/4 cup water
2 tablespoons creamy peanut butter or tahini
1 teaspoon Liquid Smoke
1 tablespoon soy sauce
about 1 cup of your favorite barbecue sauce (see some suggestions below)

Instructions

Preheat the oven to 350 and lightly spray an 8×8 baking dish with canola oil. Mix the first 5 ingredients together in a large bowl. Mix the water with the nut butter, Liquid Smoke, and soy sauce and add it to the dry ingredients. Stir to mix well and then knead lightly in the bowl for a couple of minutes.

Put the dough into the baking dish and flatten it so that it evenly fills the pan. Take a sharp knife and cut it into 8 strips; then turn the pan and cut those strips in half to form 16 pieces:

Put it in the oven and bake for 25 minutes. While it’s cooking prepare your grill.

Remove it from the oven and carefully re-cut each strip, going over each cut to make sure that the ribz will pull apart easily later. Generously brush the top with barbecue sauce. Take it to the grill and invert the whole baking dish onto the grill (or use a large spatula to lift the seitan out, placing it sauce-side down on the grill). Brush the top of the seitan with more sauce:

Watch it closely to make sure that it doesn’t burn. When it’s sufficiently brown on one side, turn over and cook the other side, adding more sauce, if necessary. When done, remove to a platter and cut or pull apart the individual ribs to serve.

Preparation time: 10 minute(s)

Cooking time: 35 minute(s)

Number of servings (yield): 4
Nutrition Facts

Nutrition (per serving): 196 calories, 39 calories from fat, 4.7g total fat, 0mg cholesterol, 186mg sodium, 83.2mg potassium, 12.8g carbohydrates, 1.3g fiber, <1g sugar, 27.7g protein, 5.2 points.

Note: Nutritional info is calculated without barbecue sauce so that you can add the figures for the brand of barbecue sauce you use.

Jade_Butterfly

These sound absolutely delicious.. . Thank you for posting this!:flowerforyou:

Lady_Layla

OH, yummm! :-)

busterrocks

These sound great, thank you!

wreath7

yum, thanks

Ghlt4

Sound really yummy, I will try this.

Daz999

I just made these for lunch. On a stove and not a grill. So easy and so good. Thank you for posting this. Now I can't wait to get the grill out. Oh, right! I don't have a grill. Still good on the stove top.

LoveMy3Boys

Looks amazing!