Mock Crispy "Chicken" Sandwich

National Nutrition Month Tip #4

For Meat-eaters: substitute 1-2 meals a week with TVP (textured vegetable protein) which is equivalent in protein to meat (and a complete protein) but contains NO fat and 4 grams of fiber per serving!

Plant-based foodies, incorporate TVP into your diet for variety and to create everything from a protein patty to “meat” loaf to chili. TVP will acquire the flavors you add to it so seasoning is a must!

Here’s how to make the cruelty free “chicken” patty seen here:


🌱2 cups TVP

🌱2 c veggie broth

🌱2 Tbsp teriyaki sauce

🌱3 tsp chili paste (or Sriracha)

🌱2 tsp garlic powder

🌱1 tsp cayenne optional

🌱1/2 tsp oregano

🌱1/4 tsp salt

🌱1 cup oat flour

Mix all ingredients except the TVP and oat flour in a large bowl. Add the TVP, stir and let sit for 20-30 minutes (you’re basically rehydrating the soy protein). Stir again to absorb all the liquid before adding oat flour. Slowly add the oat flour 1/4 cup at a time until the mixture is thick enough to form a “patty.” (Should be about a cup.)

To cook:

Air fry for 20 minutes (flipping them at ten minutes) or pan fry until crispy on each side (about 5-7 minutes per side).

Add to a sprouted whole wheat bun like the one here by Alvarado Street Bakery and pile on the veggies! I used purple onion, sprouts, local greens, tomato, fermented daikon radish and Follow Your Heart Chipotle Vegenaise for a yummy and satisfying meal. Bob's Red Mill Natural Foods makes TVP or buy it in bulk from your local natural grocery store!

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