Delicious and Easy Mock Chicken Recipes: A Vegetarian Delight
Are you craving the savory taste of chicken but prefer a vegetarian or vegan diet? Look no further! Mock chicken, made from various plant-based ingredients, offers a fantastic alternative that satisfies your taste buds while adhering to your dietary choices. This article explores several delicious and easy mock chicken recipes, providing detailed instructions and tips to help you create restaurant-quality dishes at home.
What is Mock Chicken?
Mock chicken is a vegetarian or vegan substitute for chicken made from plant-based proteins. The goal is to replicate the texture and flavor of chicken using ingredients like tofu, seitan (wheat gluten), tempeh, soy curls, or even mushrooms. These ingredients are often seasoned with herbs, spices, and sauces to mimic the savory taste of chicken. Mock chicken can be used in a variety of dishes, from stir-fries and curries to sandwiches and salads, making it a versatile ingredient for vegetarian and vegan cooking.
Why Choose Mock Chicken?
There are several compelling reasons to choose mock chicken over traditional chicken:
* **Vegetarian and Vegan-Friendly:** The most obvious reason is that mock chicken allows vegetarians and vegans to enjoy the taste and texture of chicken without consuming animal products.
* **Health Benefits:** Many mock chicken options are lower in saturated fat and cholesterol compared to chicken. They can also be a good source of protein and fiber, depending on the ingredients used.
* **Environmental Impact:** Plant-based protein sources generally have a lower environmental impact than animal agriculture. Choosing mock chicken can be a more sustainable option.
* **Allergen Considerations:** Depending on the base ingredient (e.g., tofu, seitan), mock chicken can be adapted to be gluten-free or soy-free to accommodate various dietary restrictions.
Popular Ingredients for Making Mock Chicken
Several ingredients can be used to create delicious mock chicken. Here’s a breakdown of the most popular options:
* **Tofu:** Tofu is made from soybeans and is a versatile ingredient that can be pressed to remove excess water and then marinated and baked, fried, or stir-fried. It’s a good source of protein and can be easily flavored to mimic the taste of chicken.
* **Seitan:** Seitan is made from wheat gluten and has a chewy, meat-like texture. It’s high in protein and can be seasoned and cooked in various ways to resemble chicken. However, it is not suitable for those with gluten intolerance or celiac disease.
* **Tempeh:** Tempeh is made from fermented soybeans and has a firm, nutty flavor. It can be sliced, marinated, and cooked like chicken. Tempeh is a good source of protein and fiber.
* **Soy Curls:** Soy curls are dehydrated soybeans that have a naturally chicken-like texture when rehydrated. They absorb flavors well and are a great option for stir-fries and other dishes.
* **Mushrooms:** Certain types of mushrooms, like oyster mushrooms or king oyster mushrooms, have a meaty texture that can be used to create mock chicken dishes. They are often shredded or sliced and sautéed with seasonings.
Recipe 1: Crispy Fried Tofu “Chicken”
This recipe creates crispy, flavorful tofu that mimics the taste and texture of fried chicken. It’s perfect for sandwiches, salads, or as a main course.
**Ingredients:**
* 1 block (14 ounces) extra-firm tofu, pressed
* 1 cup all-purpose flour (or gluten-free flour blend)
* 2 teaspoons garlic powder
* 2 teaspoons onion powder
* 1 teaspoon smoked paprika
* 1 teaspoon dried thyme
* 1 teaspoon dried oregano
* 1/2 teaspoon cayenne pepper (optional, for heat)
* Salt and black pepper to taste
* 1 cup plant-based milk (soy, almond, or oat milk)
* 2 tablespoons apple cider vinegar
* Vegetable oil, for frying
**Instructions:**
1. **Press the Tofu:** Wrap the tofu in several layers of paper towels and place a heavy object on top (like a cast iron skillet or books) for at least 30 minutes to remove excess water. The drier the tofu, the crispier it will get when fried.
2. **Prepare the Tofu:** Once the tofu is pressed, cut it into bite-sized pieces or strips, resembling chicken tenders or nuggets.
3. **Make the Marinade:** In a bowl, whisk together the plant-based milk and apple cider vinegar. This creates a vegan buttermilk that helps to tenderize the tofu and add flavor.
4. **Marinate the Tofu:** Place the tofu pieces in the marinade and let them soak for at least 30 minutes, or up to several hours in the refrigerator. The longer it marinates, the more flavorful it will be.
5. **Prepare the Breading:** In a separate bowl, combine the flour, garlic powder, onion powder, smoked paprika, thyme, oregano, cayenne pepper (if using), salt, and black pepper. Mix well to ensure all the spices are evenly distributed.
6. **Bread the Tofu:** Remove the tofu pieces from the marinade, allowing any excess liquid to drip off. Dredge each piece in the flour mixture, making sure to coat it completely. Press the flour mixture onto the tofu to help it adhere.
7. **Fry the Tofu:** Heat about 1/2 inch of vegetable oil in a large skillet over medium-high heat. Once the oil is hot (around 350°F or 175°C), carefully place the breaded tofu pieces in the skillet, being careful not to overcrowd the pan. Fry for 3-4 minutes per side, or until golden brown and crispy.
8. **Drain and Serve:** Remove the fried tofu from the skillet and place it on a wire rack or paper towel-lined plate to drain excess oil. Season with a little extra salt, if desired.
9. **Serve:** Serve the crispy fried tofu “chicken” hot, with your favorite dipping sauces like ketchup, barbecue sauce, vegan mayonnaise, or sweet chili sauce. It’s also great in sandwiches, salads, or as a side dish.
**Tips and Variations:**
* **Spicy Fried Tofu:** Add more cayenne pepper to the breading mixture or a dash of hot sauce to the marinade for a spicier flavor.
* **Baked Tofu:** For a healthier option, bake the breaded tofu instead of frying it. Preheat your oven to 400°F (200°C), place the breaded tofu on a baking sheet, and bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
* **Gluten-Free:** Use a gluten-free flour blend in the breading mixture to make this recipe gluten-free.
* **Air Fryer:** You can also cook these in the air fryer. Preheat your air fryer to 400°F (200°C) and cook for about 12-15 minutes, flipping halfway through.
Recipe 2: Seitan “Chicken” Stir-Fry
This recipe uses seitan, a wheat-based protein, to create a hearty and flavorful stir-fry that’s perfect for a quick and easy weeknight meal.
**Ingredients:**
* 1 pound seitan, sliced into bite-sized pieces
* 1 tablespoon vegetable oil
* 1 onion, thinly sliced
* 2 cloves garlic, minced
* 1 inch ginger, grated
* 1 bell pepper (any color), sliced
* 1 cup broccoli florets
* 1/2 cup sliced carrots
* 1/4 cup soy sauce (or tamari for gluten-free)
* 2 tablespoons rice vinegar
* 1 tablespoon maple syrup or brown sugar
* 1 teaspoon sesame oil
* 1/2 teaspoon red pepper flakes (optional, for heat)
* Cooked rice, for serving
* Sesame seeds and chopped green onions, for garnish
**Instructions:**
1. **Prepare the Seitan:** If the seitan is in a large block, slice it into bite-sized pieces. You can also find pre-sliced seitan in some grocery stores.
2. **Sauté Aromatics:** Heat the vegetable oil in a large skillet or wok over medium-high heat. Add the onion and sauté for 2-3 minutes, until softened. Add the garlic and ginger and cook for another minute, until fragrant.
3. **Add Vegetables:** Add the bell pepper, broccoli florets, and carrots to the skillet. Stir-fry for 5-7 minutes, until the vegetables are tender-crisp.
4. **Add Seitan:** Add the sliced seitan to the skillet. Stir-fry for 3-5 minutes, until the seitan is heated through and slightly browned.
5. **Make the Sauce:** In a small bowl, whisk together the soy sauce, rice vinegar, maple syrup (or brown sugar), sesame oil, and red pepper flakes (if using). Mix well to ensure all the ingredients are combined.
6. **Add Sauce:** Pour the sauce over the seitan and vegetables in the skillet. Stir-fry for 1-2 minutes, until the sauce has thickened slightly and everything is well coated.
7. **Serve:** Serve the seitan “chicken” stir-fry hot, over cooked rice. Garnish with sesame seeds and chopped green onions.
**Tips and Variations:**
* **Add More Vegetables:** Feel free to add other vegetables to the stir-fry, such as snap peas, mushrooms, bok choy, or water chestnuts.
* **Different Sauces:** Experiment with different stir-fry sauces. You can use teriyaki sauce, hoisin sauce, or a homemade peanut sauce.
* **Tofu or Tempeh:** If you prefer, you can substitute the seitan with tofu or tempeh. Make sure to press the tofu or slice the tempeh into bite-sized pieces before adding it to the stir-fry.
* **Spicy Stir-Fry:** Add more red pepper flakes or a dash of sriracha to the sauce for a spicier flavor.
Recipe 3: Tempeh “Chicken” Salad Sandwich
This recipe creates a delicious and healthy tempeh “chicken” salad that’s perfect for sandwiches, wraps, or as a topping for crackers.
**Ingredients:**
* 1 block (8 ounces) tempeh
* 1 tablespoon olive oil
* 1/2 cup vegan mayonnaise
* 1/4 cup chopped celery
* 1/4 cup chopped red onion
* 2 tablespoons chopped fresh parsley
* 1 tablespoon Dijon mustard
* 1 teaspoon lemon juice
* Salt and black pepper to taste
* Bread, lettuce, and tomato, for serving
**Instructions:**
1. **Steam the Tempeh:** Steam the tempeh for 10-15 minutes to soften it and remove some of its bitterness. You can steam it in a steamer basket over boiling water or in the microwave with a little water.
2. **Crumble the Tempeh:** Once the tempeh is steamed, let it cool slightly and then crumble it into small pieces with your fingers or a fork.
3. **Sauté the Tempeh:** Heat the olive oil in a skillet over medium heat. Add the crumbled tempeh and sauté for 5-7 minutes, until it is lightly browned and slightly crispy.
4. **Make the Salad:** In a medium bowl, combine the vegan mayonnaise, chopped celery, chopped red onion, chopped fresh parsley, Dijon mustard, and lemon juice. Mix well to ensure all the ingredients are combined.
5. **Add Tempeh:** Add the sautéed tempeh to the bowl with the mayonnaise mixture. Stir gently to combine, making sure not to overmix.
6. **Season:** Season the tempeh “chicken” salad with salt and black pepper to taste. Adjust the seasonings as needed.
7. **Chill:** Cover the bowl and refrigerate the tempeh “chicken” salad for at least 30 minutes to allow the flavors to meld.
8. **Assemble the Sandwich:** Spread the tempeh “chicken” salad on bread slices. Add lettuce and tomato, if desired. Close the sandwich and serve.
**Tips and Variations:**
* **Add Dried Cranberries or Grapes:** For a sweeter flavor, add 1/4 cup of dried cranberries or chopped grapes to the salad.
* **Different Herbs:** Experiment with different herbs, such as dill, chives, or cilantro, to add different flavors to the salad.
* **Spicy Tempeh Salad:** Add a dash of hot sauce or some chopped jalapeños to the salad for a spicy kick.
* **Use as a Dip:** Serve the tempeh “chicken” salad as a dip with crackers or vegetable sticks.
Recipe 4: Soy Curl “Chicken” and Gravy
This recipe transforms dehydrated soy curls into a comforting and hearty “chicken” and gravy dish. It’s a vegan take on a classic comfort food.
**Ingredients:**
* 1 cup dried soy curls
* 2 cups vegetable broth
* 2 tablespoons olive oil
* 1 onion, chopped
* 2 cloves garlic, minced
* 1/4 cup all-purpose flour (or gluten-free flour blend)
* 3 cups vegetable broth (additional)
* 1 teaspoon dried thyme
* 1/2 teaspoon dried sage
* Salt and black pepper to taste
* Mashed potatoes, for serving (optional)
**Instructions:**
1. **Rehydrate Soy Curls:** Place the dried soy curls in a bowl and pour the 2 cups of vegetable broth over them. Let them soak for 10-15 minutes, until they are softened and rehydrated. Drain any excess liquid from the soy curls.
2. **Sauté Aromatics:** Heat the olive oil in a large skillet or pot over medium heat. Add the chopped onion and sauté for 3-5 minutes, until softened. Add the minced garlic and cook for another minute, until fragrant.
3. **Add Soy Curls:** Add the rehydrated soy curls to the skillet. Sauté for 5-7 minutes, until they are lightly browned and slightly crispy.
4. **Make the Gravy:** Sprinkle the flour over the soy curls in the skillet. Stir well to coat the soy curls with the flour. Cook for 1-2 minutes, stirring constantly, to cook the flour and prevent it from clumping.
5. **Add Broth:** Gradually pour the remaining 3 cups of vegetable broth into the skillet, stirring constantly to prevent lumps from forming. Bring the mixture to a simmer.
6. **Season:** Add the dried thyme and dried sage to the gravy. Season with salt and black pepper to taste. Adjust the seasonings as needed.
7. **Simmer:** Reduce the heat to low and simmer the soy curl “chicken” and gravy for 15-20 minutes, or until the gravy has thickened to your desired consistency. Stir occasionally to prevent sticking.
8. **Serve:** Serve the soy curl “chicken” and gravy hot, over mashed potatoes (if desired). You can also serve it with rice, noodles, or crusty bread.
**Tips and Variations:**
* **Add Vegetables:** Add chopped vegetables, such as carrots, celery, or peas, to the gravy for added flavor and nutrition.
* **Different Herbs:** Experiment with different herbs, such as rosemary, parsley, or marjoram, to add different flavors to the gravy.
* **Mushroom Gravy:** Add sliced mushrooms to the skillet along with the onions and garlic to create a mushroom gravy.
* **Make it Creamy:** Add a splash of plant-based milk or cream to the gravy at the end for a creamier texture.
Recipe 5: Mushroom “Chicken” Scallopini
This recipe uses hearty mushrooms to create a delicate and flavorful “chicken” scallopini, perfect for a special occasion or a comforting weeknight meal.
**Ingredients:**
* 1 pound king oyster mushrooms
* 1/4 cup all-purpose flour (or gluten-free flour blend)
* Salt and black pepper to taste
* 2 tablespoons olive oil
* 2 cloves garlic, minced
* 1/2 cup dry white wine (or vegetable broth)
* 1/4 cup lemon juice
* 2 tablespoons vegan butter
* 2 tablespoons chopped fresh parsley
**Instructions:**
1. **Prepare the Mushrooms:** Cut the king oyster mushrooms into 1/2-inch thick slices. Use a fork to gently score a crosshatch pattern on one side of each mushroom slice. This helps them absorb more flavor and cook more evenly.
2. **Dredge the Mushrooms:** Place the flour in a shallow dish. Season with salt and black pepper to taste. Dredge each mushroom slice in the flour, making sure to coat it evenly. Shake off any excess flour.
3. **Sauté the Mushrooms:** Heat the olive oil in a large skillet over medium-high heat. Add the dredged mushroom slices to the skillet, being careful not to overcrowd the pan. Sauté for 3-4 minutes per side, until they are golden brown and slightly crispy.
4. **Add Garlic:** Add the minced garlic to the skillet and cook for another minute, until fragrant.
5. **Deglaze the Pan:** Pour the white wine (or vegetable broth) into the skillet. Scrape the bottom of the pan to loosen any browned bits. Let the wine reduce slightly, about 1-2 minutes.
6. **Add Lemon Juice and Butter:** Add the lemon juice and vegan butter to the skillet. Stir until the butter is melted and the sauce has thickened slightly.
7. **Season:** Season the mushroom “chicken” scallopini with salt and black pepper to taste. Adjust the seasonings as needed.
8. **Serve:** Sprinkle the chopped fresh parsley over the mushroom “chicken” scallopini. Serve hot, over pasta, rice, or mashed potatoes.
**Tips and Variations:**
* **Use Other Mushrooms:** If you can’t find king oyster mushrooms, you can use other types of mushrooms, such as oyster mushrooms or portobello mushrooms.
* **Add Capers:** Add 2 tablespoons of capers to the sauce for a briny flavor.
* **Creamy Sauce:** Add a splash of plant-based cream to the sauce at the end for a creamier texture.
* **Serve with Asparagus:** Serve the mushroom “chicken” scallopini with steamed or sautéed asparagus for a complete meal.
Tips for Making the Best Mock Chicken
* **Press Tofu:** Pressing tofu removes excess water, resulting in a firmer, more flavorful product that absorbs marinades better.
* **Marinate Thoroughly:** Marinating your mock chicken ingredients (tofu, seitan, tempeh, soy curls, or mushrooms) for at least 30 minutes (or longer) infuses them with flavor and tenderizes them.
* **Use High-Quality Ingredients:** Using fresh herbs, spices, and high-quality sauces will significantly enhance the flavor of your mock chicken dishes.
* **Don’t Overcook:** Overcooking can make mock chicken dry or rubbery. Cook until it is heated through and slightly browned, but not overdone.
* **Experiment with Flavors:** Don’t be afraid to experiment with different herbs, spices, and sauces to create your own unique mock chicken recipes.
Conclusion
Mock chicken is a versatile and delicious way to enjoy the taste and texture of chicken without consuming animal products. Whether you’re a vegetarian, vegan, or simply looking to reduce your meat consumption, these recipes offer a variety of options to satisfy your cravings. With a little creativity and the right ingredients, you can create flavorful and satisfying mock chicken dishes that everyone will love. So, get in the kitchen and start experimenting with these recipes today!