Gack Yack

If there’s one thing that I miss about eating meat, it’s buffalo wings.  I think that it probably has more to do with the wing sauce than anything.  (I tend to eat wing sauce on everything.)

I make my tasty, simple wing sauce out of fat-free spray butter and Louisiana hot sauce. Just mix the two together 1:1. Keep in mind that spray butter is no longer fat free when you’re using a half cup of the stuff.  A really quick way to get a veggie wing fix is to heat Chicken-free Nuggets in the oven and dip them in fat free blue cheese and then wing sauce. (Make sure you do it in that order or the blue cheese won’t stick.) This way the nugs don’t have time to get soggy and you have all of the great taste of a real wing.

If you are a shellfish eater, you can try what I call Buffalo Mussels. Simply steam a few dozen mussels and add wing sauce. It sounds completely odd, but they taste just like wings. I told you that I eat wing sauce on everything.

Below is a recipe that I found on About.com. I like the fact that it uses Seitan, but I’m not crazy about the frying and 1/3 cup of margarine.

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Spicy Seitan Buffalo “Wings” are a vegetarian and vegan substitute for tradtional pub buffalo wings. Seitan doesn’t come with wings any more than buffaloes do, but these meatless buffalo wings are cooked up with hot sauce and margarine for the same spicy flavor.

Ingredients:

• 1 pound seitan, sliced into strips
• 2 tsp garlic powder
• 1 tsp onion powder
• olive oil for frying
• 1/3 cup margarine, melted
• 1/2 cup hot sauce

Preparation:

Coat the seitan with garlic powder and onion powder then lightly fry in olive oil over medium high heat for 5 to 7 minutes, or until done.

In a medium sized bowl, mix together the melted margarine and hot sauce. Place the seitan in the bowl and stir to coat well.

Serve with ranch dressing if desired.

Preparation

1. Heat oil in a large high-sided skillet or Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Add garlic and cook, stirring, for 1 minute.
2. Add fish, tomatoes and their juices, chile pepper, cilantro, olives, capers, oregano and salt; stir to combine. Add up to 1/2 cup water if the mixture seems dry. Cover and simmer for 20 minutes. Remove from the heat. Serve warm or at room temperature, garnished with avocado (if using).

Nutrition

Per serving: 215 calories; 8 g fat (1 g sat, 6 g mono); 65 mg cholesterol; 9 g carbohydrates; 23 g protein; 2 g fiber; 697 mg sodium; 475 mg potassium.

1/2 Carbohydrate Serving