Recipe: Tempeh Stir-Fry with Yogurt-Peanut Sauce

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