Tasty Tempeh Stir-Fry

Tempeh is a fermented soy food. It contains many healthy nutrients and is high in protein. Tempeh can be found in most grocery stores in the refrigerated area of the produce or health food section. Try this stir-fry for a tasty way to include tempeh in your diet.

Many people find tempeh much easier to cook with than tofu. Unlike tofu, tempeh doesn't fall apart, and it has a "meatier" texture. Another bonus: You can get in extra servings of healthy vegetables by using this delicious and easy recipe. Serve with brown rice for a complete meal.

Preparation time: 35 minutes.

Serves three generously as a main dish.

Ingredients

Stir-Fry

• One 8-ounce package of tempeh
• 1 bunch broccoli; remove florets and chop into small pieces
• 1 red pepper, seeded and chopped (green pepper can be substituted)
• 1 yellow pepper, seeded and chopped (green pepper can be substituted)
• 2 medium carrots, peeled and chopped
• 1 tablespoon canola oil

Sauce

• ¼ cup smooth peanut butter
• 3 tablespoons rice wine (do NOT use rice wine vinegar)
• 4 tablespoons low-sodium soy sauce
• 1/3 cup hot tap water

Instructions

• Use a fork to mix sauce ingredients together in a cup or small bowl and set aside. This mixture will be lumpy; this is OK.
• Chop vegetables and set aside.
• Heat canola oil on medium-high heat in a large, nonstick pan or wok. Heat for approximately 1-2 minutes (do not let oil get overly hot or smoke).
• When oil is hot, carefully add vegetables and tempeh (be careful of hot, splattering oil) and stir until vegetables are hot, but not limp. This takes 5-10 minutes, depending on the heat of your burners. Keep stirring to prevent tempeh from sticking to the pan. The vegetables should remain crisp and brightly colored. Do not overcook vegetables.
• When vegetables and tempeh are almost done, stir sauce again briefly and then pour sauce over vegetables.
• Continue to stir-fry, stirring for another minute until vegetables and tempeh are coated with sauce.
• Serve stir-fry over warm brown rice.

Per serving (stir-fry only*): 331 calories; 28 grams of carbohydrates; 21 grams of protein; 15 grams of fat; 13 grams of fiber

* See rice package for nutrition facts on brown rice.

If you are having trouble eating well because of cancer or its treatment, please see our information Recipes for High-Calorie Eating  . If you are having trouble eating well or have questions about your specific nutrition needs, please discuss this with your health care team.