WOULD YOU BELIEVE: Tempeh is not a city in Arizona. SOME FACTS: Tempeh, a soy-based product, is another good substitute for meat. It is made from soybeans which are packed into flat patties and then lightly fermented so that the beany flavor of soybeans is eliminated and its gassiness is reduced. Tempeh can be used like gluten in a number of different dishes, such as in stews, side dishes, and for sandwich fillings. Tempeh can be found in your local health food store in the refrigerator or freezer section. For a 3-ounce portion, it is 169 calories and 6.5 grams of fat compared to 260 calories and 19.2 grams of fat in a 3-ounce hamburger patty.
WHAT YOU CAN DO: • Try tempeh in a sandwich. • Try the following recipes for delicious entrées. Tempeh Cutlet 1 piece Tempeh, ¼" to ½" thick piece 1 Tbsp. Low-sodium tamari 1 tsp. Ginger juice 2 Tbsp. Water 1½ tsp. Honey 1 clove Garlic
Place tempeh in a bakeware dish that has a cover, marinate in the tamari mixed with ginger juice, water, honey, and garlic. Bake at 350o F. for about 25 minutes. Makes 1 portion (1 portion = 279.7 calories, 8.8 grams fat, 31% protein, 43% carbohydrates, 26% fat) ∇Can be served as a simple bean dish with rice or potatoes or can be delicious if used in a sandwich. ∇
Marinated Tempeh 1 lb. Tempeh, sliced in strips 6 Tbsp. Low-sodium soy sauce ¼C Apple concentrate, frozen 1 tsp. Dry mustard 2 cloves Garlic, crushed 1 small Ginger root, grated ¼C Mirin 2 tsp. Sesame seeds, toasted 1 Tbsp. Corn starch in ¼ cup water
Place sliced tempeh strips in shallow baking dish. Blend soy sauce, apple concentrate, mustard, garlic, ginger, and mirin together for marinade. Pour marinade over tempeh to cover. Sprinkle sesame seeds on top. Bake at 350o F. for 20 to 30 minutes or until brown. Use corn starch and water to thicken sauce. Makes 4 portions. (1 portion = 333.4 calories, 9.7 grams fat, 27% protein, 49% carbohydrates, 25% fat)
Cuban Black Beans 1C Cuban black beans, dried 2 Tomatillos, sliced in half 2 Bay leaves 1 Tbsp. Parsley flakes (optional) 1 Tbsp. Chili powder ∇Cuban black beans are small and very black. If you cannot find, you may substitute conventional black beans or other small beans, such as pinto beans. ∇ Soak beans in cold water overnight. Drain and put in cooking pot. Add 5 cups of water, tomatillos, bay leaves, parsley, and chili powder. Bring to a boil, then reduce heat. Cook on low until the beans are very tender (about 2 hours). Keep covered with liquid. Discard the tomatillos and bay leaves (unless combining with Cuban Salsa recipe). Makes 4 to 6, ½ cup portions. (½ cup = 55.20 calories, 0.594 grams fat, 23% protein, 68% carbohydrates, 9% fat) ∇This bean recipe can be combined with the Cuban Salsa recipe that follows to make a new dish. Don't take out the bay leaves and tomatillos yet! See next recipe.