TEMPEH STIR-FRY WITH YOGURT-PEANUT SAUCE
1/4 cup creamy peanut butter
1/4 cup vanilla fat-free yogurt
3 tablespoons teriyaki marinade (from 12 oz bottle)
1 tablespoon honey
2 tablespoons vegetable oil
1 package (8 oz) tempeh, cut into
(2 x 1/4 x 1/4-inch) strips*
1 medium onion, cut into thin wedges
4 medium carrots, cut into
(2 x 1/4 x 1/4-inch) strips (2 cups)
12 oz fresh green beans, cut in half crosswise (2 cups)
1/4 cup water
1 medium red bell pepper, cut into thin bite-size strips
2 cups hot cooked white or brown rice (for serving)
1/4 cup chopped fresh cilantro (for garnish)
In small bowl, beat peanut butter, yogurt, teriyaki marinade and honey with whisk until smooth; set aside.
In wok or 12-inch skillet, heat 1 tablespoon of the oil over medium heat. Add tempeh; cook 5 to 6 minutes, turning frequently, until light golden brown. Remove tempeh from skillet.
In same skillet, heat remaining 1 tablespoon oil over medium heat. Add onion; cook 1 minute, stirring occasionally. Stir in carrots, green beans and water. Cover; cook 5 minutes. Stir in bell pepper. Cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender.
Stir in tempeh and reserved peanut butter mixture until well mixed. Cook 1 to 2 minutes, stirring occasionally, until hot.
Serve over rice. Sprinkle with cilantro.
*Tempeh, pronounced TEHM-pay and also spelled tempe, is a fermented, high-protein soybean cake with a chewy texture and slightly nutty flavor. If you can't find it in your supermarket (sometimes it's sold in the freezer case with other vegetarian foods), check a co-op or natural foods grocer.
Makes 4 servings
NUTRITIONAL INFORMATION FOR 1 SERVING: Calories 490 (Calories from Fat 200); Total Fat 22g (Saturated Fat 4g; Trans Fat 0g); Cholesterol 0mg; Sodium 590mg; Total Carbohydrate 53g (Dietary Fiber 7g); Protein 20g %Daily Value: Vitamin A 230%; Vitamin C 40%; Calcium 15%; Iron 20%
Exchanges: 3 Starch, 2 Vegetable, 1 Medium-Fat Meat, 3 Fat Carbohydrate Choices: 31/2
Source: Betty Crocker Vegetarian Cooking
1/4 cup creamy peanut butter
1/4 cup vanilla fat-free yogurt
3 tablespoons teriyaki marinade (from 12 oz bottle)
1 tablespoon honey
2 tablespoons vegetable oil
1 package (8 oz) tempeh, cut into
(2 x 1/4 x 1/4-inch) strips*
1 medium onion, cut into thin wedges
4 medium carrots, cut into
(2 x 1/4 x 1/4-inch) strips (2 cups)
12 oz fresh green beans, cut in half crosswise (2 cups)
1/4 cup water
1 medium red bell pepper, cut into thin bite-size strips
2 cups hot cooked white or brown rice (for serving)
1/4 cup chopped fresh cilantro (for garnish)
In small bowl, beat peanut butter, yogurt, teriyaki marinade and honey with whisk until smooth; set aside.
In wok or 12-inch skillet, heat 1 tablespoon of the oil over medium heat. Add tempeh; cook 5 to 6 minutes, turning frequently, until light golden brown. Remove tempeh from skillet.
In same skillet, heat remaining 1 tablespoon oil over medium heat. Add onion; cook 1 minute, stirring occasionally. Stir in carrots, green beans and water. Cover; cook 5 minutes. Stir in bell pepper. Cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender.
Stir in tempeh and reserved peanut butter mixture until well mixed. Cook 1 to 2 minutes, stirring occasionally, until hot.
Serve over rice. Sprinkle with cilantro.
*Tempeh, pronounced TEHM-pay and also spelled tempe, is a fermented, high-protein soybean cake with a chewy texture and slightly nutty flavor. If you can't find it in your supermarket (sometimes it's sold in the freezer case with other vegetarian foods), check a co-op or natural foods grocer.
Makes 4 servings
NUTRITIONAL INFORMATION FOR 1 SERVING: Calories 490 (Calories from Fat 200); Total Fat 22g (Saturated Fat 4g; Trans Fat 0g); Cholesterol 0mg; Sodium 590mg; Total Carbohydrate 53g (Dietary Fiber 7g); Protein 20g %Daily Value: Vitamin A 230%; Vitamin C 40%; Calcium 15%; Iron 20%
Exchanges: 3 Starch, 2 Vegetable, 1 Medium-Fat Meat, 3 Fat Carbohydrate Choices: 31/2
Source: Betty Crocker Vegetarian Cooking
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boards are monitored and not all posts are accepted. We reserve the right to
modify, move, use or remove (or not remove) information posted at our discretion
and without prior notification or explanation. Failure to follow the guidelines
may result in loss of access. These guidelines are subject to change without
notice.
Not required, but a request:
Please take a moment to post a thank you to those that take the time (sometimes hours) to find the recipe or information you requested!
Thank you for participating!