Tempeh Stir-Fry with Yogurt-Peanut Sauce

  • Prep Time 40 min
  • Total Time 40 min
  • Servings 4

Ingredients

Ingredients

1/2
cup uncooked regular long-grain white rice
1
cup water
1/4
cup creamy peanut butter
1/4
cup vanilla low-fat yogurt
3
tablespoons teriyaki marinade (from 12-oz bottle)
1
tablespoon honey
2
tablespoons vegetable oil
1
package (8 oz) tempeh, cut into 2x1/4x1/4-inch strips
1
medium onion, cut into thin wedges
4
medium carrots, cut into 2x1/4x1/4-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
1/4
cup chopped fresh cilantro

Directions

Directions

  • 1 In 2-quart saucepan, heat rice and water to boiling. Reduce heat to low; cover and simmer 15 minutes. Meanwhile, in small bowl, beat peanut butter, yogurt, teriyaki marinade and honey with wire whisk until smooth; set aside.
  • 2 In 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; set aside.
  • 3 To same skillet, add remaining tablespoon oil and the 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.
  • 4 Stir in tempeh and peanut butter mixture until well mixed. Cook 1 to 2 minutes, stirring occasionally, until hot. Sprinkle with cilantro.

Notes










Tips

Expert Tips

If you don't care for cilantro, feel free to leave it out.

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 this tasty ingredient in your supermarket, check in a health food store.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
490
Calories from Fat
200
% Daily Value
Total Fat
22g
34%
Saturated Fat
4g
21%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
600mg
25%
Potassium
810mg
23%
Total Carbohydrate
52g
17%
Dietary Fiber
8g
33%
Sugars
17g
Protein
20g
% Daily Value*:
Vitamin A
240%
240%
Vitamin C
40%
40%
Calcium
15%
15%
Iron
20%
20%
Exchanges:
1 1/2 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.