Friday, June 20, 2014

Tempeh Steak with Broccoli Stir Fry


This is probably the most tasty thing I have made in a long time.  It is so delicious, and the tempeh is so thick and meaty that I'm sure it would go over with even the most skeptical eaters.  I had a craving for broccoli last week, and coupled that with trying to eat healther (veg + protein + brown rice), I came up with this dish.  Maybe it's because I have been watching a lot of Master Chef lately, but I've been having fun getting in the kitchen and making things up.




Tempeh Steak with Broccoli Stir Fry

Ingredients:

1 block tempeh (I used a half block, two triangles as a serving)
1 cup brown rice
1 cup Veri Veri Teriyaki
2 cups broccoli, chopped
1 can baby corn, corns cut in half
1 can water chestnuts, sliced
1 tbs peanut oil
1/2 cup vegetable stock
3 cloves garlic
1 jalapeno, de-seeded and chopped small
1/2 cup broccoli straws, optional
sriracha to garnish, optional


  • Cook brown rice per these directions.  Set aside.
  • Cut the block of tempeh in half, then cut those halves into two triangles.  Add tempeh to a sauce pan and cover with water.  Heat to boil.  
  • Boil tempeh for 10 minutes in the pan.
  • Remove tempeh from pan, place in a large bowl, cover with 1/2 cup teriyaki sauce.  Let rest for 15 minutes while you cook the broccoli.
  • Chop the broccoli, garlic and jalapeno.
  • Heat a large skillet (with cover) on the stove at medium/high heat. 
  • Add peanut oil to pan.
  • Add jalapeno and garlic and saute for 5 minutes.
  • Add broccoli, stir in and cover with pan.  Let steam for 5 minutes.
  • Remove cover, stir.
  • Add baby corn and water chestnuts.
  • Add vegetable stock and 1/2 cup teriyaki sauce.  
  • Turn down heat to medium/low.
  • Cover and let cook for another 10 minutes, or until broccoli has cooked to desired texture.  I like mine still pretty crisp.
  • Remove from heat and keep warm with cover on until tempeh is done.
  • In a skillet, heat pan to medium/high heat.
  • Once pan is hot, place tempeh down in pan.  
  • Cook tempeh about 5 minutes on each side, or until crisp.  Add extra sauce as desired.
  • Assemble bowl!  1/2 cup cooked rice + 1/2 cup broccoli mixture + 1 or 2 tempeh triangles.
  • Garnish with broccoli straws and sriracha.





I had this for dinner three times last week.  It's that good.  I do feel like the sauce can make the meal a bit on the suggary side, so if you want to make a lower calorie meal, you can just use a little tamari instead.






Hello, Dinner.  You're looking mighty fine tonight.



I have to remember to cook with tempeh more often!  Hope you enjoy!

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