November 12, 2009

Tempeh Broccoli Sauté

Dear Cancer Project supporter,

This dish is a healthy entrée to add your Thanksgiving holiday meal. Tempeh is made from fermented soybeans—a protein-rich plant food. In just one serving of this recipe, there are 20 grams of protein. The broccoli in this recipe adds calcium.

To view a full menu of healthy Thanksgiving recipes and to take the Healthy Thanksgiving Pledge, please visit here.
 

Directions

Makes 4 servings

1 10-ounce package tempeh (any variety)
2 broccoli stalks, chopped, or 2 bags frozen broccoli florets
1 small onion, finely diced
1 red bell pepper, seeded and diced
1 tablespoon minced garlic
1 tablespoon minced fresh ginger, or 1 teaspoon ground ginger
1/4 cup vegetable broth
1 tablespoon soy sauce or tamari
2 cups cooked couscous or cooked brown rice

Chop tempeh into 1/2-inch pieces and steam for 10 minutes. Discard cooking water. Sauté tempeh, broccoli, onion, bell pepper, garlic, and ginger in broth over medium-high heat until tempeh is lightly browned. Add soy sauce or tamari at the last moment. Serve over grain of choice

Allow leftovers to cool before covering and refrigerating. This dish will keep two to three days in the refrigerator. 

Nutrition Information

Per serving:

285 Calories
8.1 g Fat
1.7 g Saturated Fat
25.5% Calories from Fat
0 mg Cholesterol

20.2 g Protein
37.2 g Carbohydrate
5.8 g Sugar
7.1 g Fiber

312 mg Sodium
127 mg Calcium
3.1 mg Iron
86.4 mg Vitamin C
1293 mcg Beta-Carotene

These recipes are from the NEW BOOK

 The Cancer Survivor’s Guide: Foods that Help You Fight Back!

Please feel free to tailor Cancer Project recipes to suit your individual dietary needs. For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here.