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Photo: Johnny Autry; Styling: Cindy Barr Photo by: Photo: Johnny Autry; Styling: Cindy Barr

Tempeh and Broccolini Stir-Fry

Streamline your stir-frying process by prepping all ingredients before you start cooking. For a whole-grain base, use brown rice.

Cooking Light MARCH 2012

  • Yield: Serves 4 (serving size: 2/3 cup rice, 1 1/4 cups tempeh mixture, and about 2 teaspoons peanuts)
  • Hands-on: 30 Minutes
  • Total: 30 Minutes

Ingredients

  • 1/2 pound Broccolini
  • 6 tablespoons chopped green onions, divided
  • 4 1/2 tablespoons rice vinegar
  • 3 tablespoons lower-sodium soy sauce
  • 2 tablespoons hoisin sauce
  • 2 teaspoons honey
  • 1/4 teaspoon crushed red pepper
  • 5 teaspoons canola oil, divided
  • 1 (8-ounce) package organic tempeh, cut into 1/2-inch cubes
  • 1 cup diagonally cut snow peas
  • 2 2/3 cups hot cooked long-grain white rice
  • 3 tablespoons chopped unsalted, dry-roasted peanuts

Preparation

1. Cook Broccolini in boiling water for 2 minutes or until crisp-tender. Drain and plunge Broccolini into ice water; drain. Squeeze dry. Cut into 1-inch pieces.

2. Combine 3 tablespoons green onions and the next 5 ingredients (through red pepper) in a bowl.

3. Heat a large, heavy skillet or wok over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add tempeh; stir-fry for 5 minutes or until golden brown on all sides. Remove tempeh from pan; keep warm. Add remaining 2 teaspoons oil to pan; swirl to coat. Add Broccolini and snow peas; stir-fry 2 minutes, stirring occasionally. Add tempeh and vinegar mixture to pan; bring to a boil. Divide rice evenly among 4 bowls; top with tempeh mixture. Sprinkle with remaining 3 tablespoons green onions and peanuts.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 410
  • Fat: 16g
  • Saturated fat: 2.3g
  • Monounsaturated fat: 7.3g
  • Polyunsaturated fat: 5.1g
  • Protein: 18.6g
  • Carbohydrate: 50.6g
  • Fiber: 7.5g
  • Cholesterol: 0.0mg
  • Iron: 4.4mg
  • Sodium: 558mg
  • Calcium: 140mg
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Tempeh and Broccolini Stir-Fry Recipe

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