Stir-Fried Tempeh with Asparagus
Tempeh has a chewy, meaty texture that pairs nicely in this stir-fry with tender-crisp asparagus.
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To complete your meal, add Raw Vegetable and Healthy Carbohydrate in amounts recommended by your meal plan.
Makes 4 servings (400 calorie Meal)
Makes 3 servings (600 calorie Meal)
What you'll need
2 8-ounce packages tempeh, sliced about ¼” thick
8 TBSP light soy sauce
4 cloves garlic, minced
2 tsp. ground ginger or 4 tsp. fresh ginger root, finely minced
8 tsp. sesame oil, divided
2 cups chicken or vegetable broth
4 tsp. cornstarch
4 tsp. rice vinegar
2 pounds fresh asparagus spears, tough ends removed, cut diagonally into 2” pieces
12 ounces shitake mushrooms, sliced
What to do
Place tempeh slices in a large saucepan, cover with water, add 1 teaspoon of salt. Bring to a boil, reduce heat and simmer for 10 minutes. While tempeh is cooking, stir together soy sauce, garlic, ginger, 4 teaspoons of sesame oil, and ½ cup water in a medium-sized bowl and set aside.
Combine broth, cornstarch and rice vinegar in another small bowl and set aside.
When tempeh has finished cooking, remove from the water with a slotted spoon (you will be re-using the boiling water), toss with the soy sauce mixture, and let stand 10 minutes.
Bring the salted water from the tempeh back to a boil. Add asparagus pieces and blanch for 1 minute. Drain asparagus and set aside.
Heat remaining 4 teaspoons of sesame oil in a large skillet over medium-high heat. Add asparagus and mushrooms, and stir fry 3 minutes. Add tempeh with its marinade, and stir-fry 2-3 minutes more, or until vegetables are crisp-tender. Pour in broth mixture, and cook one minute more, or until sauce is thickened.
Per serving (400 calorie Meal)
Protein: 20 g
Carbohydrate: 19 g
Fat: 12 g
Per serving (600 Calorie Meal)
Protein: 27 g
Carbohydrate: 25 g
Fat: 16 g