Indonesian Tempeh and Broccoli Stir Fry
|Brown rice||1 Cup (16 tbs)|
|Stir fry sauce||1⁄3 Cup (5.33 tbs)|
|Vegetable broth||1⁄3 Cup (5.33 tbs)|
|Toasted sesame oil||1 Teaspoon|
|Tempeh||8 Ounce, chopped into 1 inch pieces|
|White onion||1 Medium, chopped into large bite-size pieces|
|Garlic||4 Clove (20 gm), minced|
|Minced fresh ginger/1 teaspoon ground ginger||1 Tablespoon|
|Broccoli florets||4 Cup (64 tbs)|
|Carrots||3 Medium, cut into thin strips|
|Scallions||3 , chopped (Greens Only)|
|Chopped roasted peanuts||1 Ounce (1/4 Cup)|
Prepare the rice according to package directions.
Meanwhile, in a small bowl, combine the stir-fry sauce and broth; set aside.
Heat a nonstick wok or large skillet coated with cooking spray over medium-high heat.
Add the oil and cook the tempeh and onion, stirring constantly, for 5 minutes, or until the tempeh starts to brown.
Add the garlic and ginger and cook for 1 minute.
Add the broccoli, carrots, and scallions and cook, stirring constantly, for 2 minutes.
Add the reserved sauce mixture to the skillet and stir to combine.
Continue to cook, stirring, for 2 minutes, or until the vegetables are tender-crisp.
Calories 460 Calories from Fat 117
% Daily Value*
Total Fat 14 g21.1%
Saturated Fat 2.2 g11.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 886.4 mg36.9%
Total Carbohydrates 69 g23.1%
Dietary Fiber 5.1 g20.5%
Sugars 8.8 g
Protein 22 g44.4%
Vitamin A 260.1% Vitamin C 289.2%
Calcium 22.4% Iron 27.1%
*Based on a 2000 Calorie diet