Sautéed Tempeh with Mixed Greens

7 Reviews
100% would make this recipe again

Tempeh "steaks" marinated in a soy-ginger sauce, then pan-fried and served with mixed greens.

Tempeh can be found in the chilled section of health food stores. Most often it is a compact 8oz (240g) square patty.

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Marinade : 30 min Preparation : 15 min Cooking : 15 min
340 calories/serving

Ingredients

480 g tempeh
3 tbsp soy sauce 45 mL
3 tbsp rice vinegar 45 mL
2 tsp sesame seed oil 10 mL
2 tbsp gingerroot, grated 26 g
2 cloves garlic, pressed
5 cups mixed greens 120 g
2 tbsp Classic Vinaigrette 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
4 tsp olive oil 20 mL
1 green onions/scallions

Method

  1. Slice each 8oz (240g) tempeh block through the length, then cut each piece into 4. Steam tempeh 10 min.
  2. Meanwhile, combine the soy sauce, rice vinegar, and sesame oil in a bowl. Grate the ginger, press the garlic, then add them to the bowl. Place the warm tempeh into the bowl then let stand at room temperature for about 30 min, turning the tempeh pieces once to cover them well.
  3. While tempeh is marinating, prepare the salad: Wash the greens and spin-dry, then add them to a salad bowl. Pour the Classic Vinaigrette over the greens, season with salt and pepper then toss well. Distribute the salad onto the individual serving plates.
  4. Heat olive oil in a pan over medium-high heat. Add the tempeh pieces and sauté until golden-brown, about 4 min. Arrange the tempeh pieces on the plates, garnish with scallions then serve.

Nutrition Facts Table

per 1 serving (180 g)

Amount

% Daily Value

Calories

340

Fat

23 g

36 %

Saturated 4 g
+ Trans 0 g

20 %

Cholesterol

0 mg

Sodium

150 mg

6 %

Carbohydrate

15 g

5 %

Fibre

12 g

46 %

Sugars

1 g

Net Carbs

3 g

Protein

23 g

Vitamin A

17 %

Vitamin C

9 %

Calcium

17 %

Iron

28 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin B2, Vitamin K
Good source of  :
Calcium, Vitamin A, Vitamin B6, Zinc
Source of  :
Omega-6, Pantothenic Acid, Vitamin B1, Vitamin E
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

7 Reviews (7 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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