Braising may destroy some of the good bacteria on the surface of the tempeh. But as long as the internal temp doesn't get too high, most of the probiotics will survive.
1/3 cup 2% reduced-fat Greek yogurt
1 1/2 tablespoons ketchup
3/4 cup plus 2 tablespoons refrigerated sauerkraut (such as Bubbies), drained and divided
1 teaspoon Dijon mustard
8 ounces tempeh
1 tablespoon olive oil
1 cup chopped onion
2 garlic cloves, thinly sliced
1 tablespoon cider vinegar
1 tablespoon lower-sodium soy sauce
1/2 teaspoon dried dill
1/2 teaspoon caraway seeds
1 1/4 cups water
8 (1-ounce) slices whole-grain rye bread, toasted
2 ounces Swiss cheese, shredded (about 1/2 cup)
Est. added sugars 2g
How to Make It
Place Greek yogurt, ketchup, 2 tablespoons sauerkraut, and mustard in a mini food processor; process until smooth.
Cut tempeh in half horizontally; cut each half into 4 slices, forming 8 pieces. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add onion; cook 5 minutes or until tender. Add garlic; cook 1 minute, stirring constantly. Add vinegar, soy sauce, dill, and caraway, stirring constantly. Add tempeh; cook 1 minute on each side. Add 1 1/4 cups water; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes or until water evaporates, turning tempeh occasionally.
Preheat broiler to high. Place 4 bread slices in a single layer on a heavy baking sheet. Divide cheese evenly among bread slices. Broil 1 minute or until cheese melts. Top cheese with about 1 tablespoon yogurt mixture, 1 1/2 tablespoons onion mixture, 2 pieces tempeh, and about 3 tablespoons sauerkraut. Spread remaining yogurt mixture evenly over 1 side of remaining 4 bread slices. Place bread, yogurt side down, on top of sauerkraut.