My friend Kathryn developed this recipe, and I (as usual) made a few changes. We wanted a tasty summer vegetable stir fry with tempeh and gluten free noodles. Success!
This is the best way I've found to prepare tempeh. It holds together well, takes on lots of flavor from the marinade and sesame oil, is chewy but has a nice texture, and I didn't need to use a lot of oil to get a tasty result.
Total Prep & Cook Time: 45 min.
Nutrition Data Per Serving, 219 g: 234 cal, 14g carb, 18g fat, 130mg sodium, 2g fiber, 9g protein, low Cholesterol, good source Vit A, Vit C, Vit K, Copper, Manganese. Estimated glycemic load 7
Start by steaming* and marinating the tempeh: While the tempeh is marinating, boil the water for the noodles and prep the veggies. While the noodles cook, broil the tempeh, then quickly stir fry the veggies and put it all together. *Steaming pasteurizes the tempeh, plumps it, mellows the flavor, and makes it absorb marinade better.
I tried this first with buckwheat soba noodles, which I overcooked and they broke up into bits. The color was unfortunate when photographing the dish. The noodles tasted earthy, and so did the tempeh - that was too much earth for me. But they do have a lower glycemic load.
I thought that a mild tasting noodle would go better with the distinct flavor of the tempeh. So I used quinoa noodles for the next test - better! Next time I'll try brown rice noodles.
For the first test, I poached the tempeh in water, then cut it up, then fried it - it also broke up into bits. For the second try, I steamed the tempeh, then marinated, then broiled, then cut it up.
I used Kikoman Teriyaki Sauce, Original, from their Takumi Collection. I read the label, and there were no nasty surprises - just real ingredients. I was impressed, so I bought it.
The marinade I used after steaming the tempeh was one I use to prepare portabellos for grilling: 1/2 c. white wine, 2 tsp olive oil, 2 T balsamic vinegar, 2 T Braggs, 2 cloves garlic, minced, 1 tsp basil, and 1 tsp oregano. I keep this marinade in the frig (in a glass container, covered). Very handy. - D. Davis
With or without the kale (I didn't have any to begin with) the basic recipe is FANTASTICALLY DELICIOUS!!!! - Dee D.
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