Yuba
seitan
Chick’n
comforts calling. you gonna pick up?
This recipe asks for a little patience, a gentle simmer, an overnight chill, and a final pan-fry. But think of it as the plant-based equivalent of tending a brisket all day, where time is part of what builds the magic. The result is deeply savory, satisfying, and surprisingly protein-rich, even outpacing brisket while delivering a meaningful source of selenium, a mineral that helps support thyroid function by assisting in hormone activation and protecting the gland from oxidative stress. Sometimes the most grounding dishes are the ones that ask us to slow down a little, too.
Yuba seitan chick’n
by Jake Fralin, RD
Serves
Ingredients
Wet Mix:
1 Tbsp Trader joes Mushroom Umami Powder
1 Tbsp Garlic Powder
1 Tbsp onion Powder
1 Tbsp Baking Soda
1 tsp fresh cracker pepper
2 cubes No Chicken Bouillon
1 cup Soy milk (unsweetened)
1 Tbsp Lite Soy Sauce
2 Tbsp Low Calorie BBQ Sauce
1 Can 15oz Chickpea with liquid
Dry Mix:
3 cups (512g) Vital Wheat Gluten
Others:
2 Tbsp Olive oil
4 Cups no chicken brother (I used 2 more bouillon cubes + 4 cups water)
1 XL Fresh Yuba Sheet (bought at an asian market) - dried Yuba won’t work!
macros per Serve
319kcal
47g protein
14g CHO
2g Fiber
7g Fat
Instructions:
Blend wet mix in food processor.
Pour into a mixing bowl. Add Vital Wheat Gluten. Knead thoroughly with hands for ~5+ minutes (more kneading = more stranding). Roll into a large ball.
Roll into a log. Cut in half horizontally (the shortest distance) to divide in half.
Cut in half again but lengthwise this time = 4
Knot each twice, tuck the ends
In a large pan, heat 1 Tbsp Olive oil on medium. Sear all sides of each seitan ball.
Add 2 bouillon cubes + 4 cups water, bring to a simmer for 2 hours. Occasionally rotate to cover all days. This is a LIGHT Simmer - a few bubbles. If you cook it too high it will fluff up and become too porous, altering the desired texture.
Save the broth in a contain. Remove seitan, cool, place in a container to chill in the fridge overnight or for 8 hours
After chilling: Lay out one large piece of Yuba. Drizzle and brush on a thin layer of saved broth.
Place Seitan ball close to one edge and cut Yuba to cover ball without too much overlap.
In a pan, heat one 1 Tbsp Olive oil + spray outside of Yuba Seitan Croquets. Cook on medium until skin crisps.
Enjoy!