Maple-Soy Tempeh over Brown Rice with Sauteed Kale Recipe
Ingredients
- For the rice:
- 1 cup long grain brown rice
- 2 ¼ cups water
- ½ teaspoon salt
- 1 teaspoon sesame oil
- For the tempeh:
- 8 ounces three grain tempeh (or your personal favorite), cut into ¼-inch thick slices
- 3 tablespoons soy sauce
- 2 tablespoons maple syrup
- 2 garlic cloves, minced
- Olive oil
- For the kale:
- 1 bunch (about 9 ounces) Lacinato kale, thinly sliced
- 1 tablespoon olive oil
- Salt, to taste
- Freshly ground black pepper, to taste
View Full Recipe at Minced
Adding to Planner
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 832g | |
| Calories 972 | |
| Calories from Fat 170 | 17% |
| Total Fat 19.35g | 24% |
| Saturated Fat 2.86g | 11% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 3904mg | 163% |
| Potassium 420mg | 12% |
| Total Carbs 180.12g | 48% |
| Dietary Fiber 2.9g | 10% |
| Sugars 24.9g | 17% |
| Protein 16.54g | 26% |
,%20I%20just%20needed%20a%20little%20garlic%20to%20make%20a%20bold,%20sweet,%20and%20salty%20marinade.%3C/p%3E%3Cp%3EThe%20tempeh%20marinated%20while%20I%20steamed%20the%20brown%20rice%20and%20saut%C3%A9ed%20sliced%20Lacinato%20kale%20in%20olive%20oil.%20%20%20Right%20before%20the%20rice%20was%20ready,%20I%20heated%20a%20non-stick%20skillet%20over%20medium-high%20heat%20and%20glazed%20the%20bottom%20of%20the%20pan%20with%20just%20a%20bit%20of%20olive%20oil.%20%20%20I%20seared%20the%20marinated%20tempeh%20for%20less%20than%20a%20minute%20on%20each%20side%20and%20combined%20everything%20in%20a%20bowl%20to%20make%20a%20clean%20and%20healthy%20lunch.%20%20I%20drizzled%20a%20little%20leftover%20marinade%20over%20everything,%20but%20a%20dash%20of%20Sriracha%20in%20combination%20or%20alone%20would%20add%20a%20nice%20spicy%20kick.%3C/p%3E%3Cp%3ENote:%20%20The%208-ounce%20package%20of%20tempeh%20I%20purchased%20listed%20a%20serving%20as%202%20(4-ounce)%20servings%20of%20240%20calories%20each.%20%20%20I%20ate%20about%20half%20a%20serving%20with%203/4%20cup%20cooked%20brown%20rice%20and%20a%20heaping%20spoonful%20of%20saut%C3%A9ed%20kale%20and%20was%20full.%20%20However%20the%20%20fact%20that%20tempeh%20is%20low%20in%20calories%20means%20no%20one%20is%20going%20to%20criticize%20if%20you%20indulge.%3C/p%3E%3Cp%3EServes%204%20for%20lunch%3C/p%3E%3Cp%3EAny%20green%20can%20be%20substituted%20for%20the%20Lacinato%20kale%20below,%20but%20I%20think%20that%20the%20Lacinato%20kale%20and%20tempeh%20make%20a%20brilliant%20combination.%20%20Both%20the%20kale%20and%20tempeh%20have%20a%20slightly%20bitter%20aftertaste%20which%20I%20find%20is%20muted%20somewhat%20when%20paired%20together%3C/p%3E%3Cp%3ECombine%20the%20brown%20rice,%20water,%20salt,%20and%20sesame%20oil%20in%20a%20medium%20saucepan.%20%20Bring%20to%20a%20boil%20then%20stir%20before%20covering%20the%20saucepan%20with%20a%20tight-fitting%20lid%20and%20reducing%20the%20heat%20to%20medium-low.%20%20Cook%20the%20rice%20for%2045%20minutes%20or%20until%20tender.%20%20Let%20the%20rice%20sit,%20covered,%20for%205%20minutes%20before%20serving.%3C/p%3E%3Cp%3EIn%20a%20medium%20bowl,%20whisk%20together%20the%20soy%20sauce,%20maple%20syrup,%20and%20minced%20garlic.%20%20Lay%20the%20sliced%20tempeh%20on%20a%20plate%20and%20drizzle%20the%20marinade%20over%20it.%20%20%20Turn%20over%20the%20tempeh%20slices%20if%20necessary%20to%20thoroughly%20coat%20each%20slice%20with%20the%20marinade.%20%20Marinate%20for%2030%20minutes.%3C/p%3E%3Cp%3EWhile%20the%20tempeh%20marinates,%20heat%20a%20non-stick%20skillet%20over%20medium-high%20heat.%20%20Add%20about%20a%20tablespoon%20of%20olive%20oil%20to%20the%20skillet%20and%20then%20toss%20in%20the%20sliced%20kale.%20%20Cook,%20stirring%20often,%20for%20about%203%20to%205%20minutes%20or%20until%20it%20just%20begins%20to%20wilt.%20%20Season%20to%20taste%20with%20salt%20and%20pepper%20and%20set%20aside.%3C/p%3E%3Cp%3EWipe%20out%20the%20skillet%20with%20a%20paper%20towel.%20%20Heat%20over%20medium-high%20heat%20until%20hot%20and%20then%20add%20just%20enough%20olive%20oil%20to%20glaze%20the%20bottom%20of%20the%20skillet.%20%20Remove%20the%20tempeh%20slices%20from%20the%20marinade%20and%20pat%20them%20dry%20with%20a%20paper%20towel%20(otherwise%20they%E2%80%99ll%20splatter%20when%20added%20to%20the%20oil).%20%20Add%20the%20tempeh%20to%20the%20hot%20pan%20making%20sure%20they%20don%E2%80%99t%20overlap%20each%20other.%20%20Cook%20on%20each%20side%20until%20golden%20brown%20(about%201%20minute).%20%20Remove%20from%20the%20skillet%20and%20set%20aside.%3C/p%3E%3Cp%3ENote:%20If%20your%20skillet%20is%20large%20enough,%20you%E2%80%99ll%20be%20able%20to%20cook%20all%20the%20tempeh%20in%20one%20batch.%20%20If%20smaller,%20you%20may%20have%20to%20cook%20the%20slices%20in%20two%20batches.%20%20If%20this%20is%20the%20case,%20I%20recommend%20carefully%20wiping%20out%20the%20skillet%20with%20a%20paper%20towel%20between%20each%20batch.%20%20Minced%20garlic%20will%20inevitably%20end%20up%20in%20the%20oil%20as%20you%20sear%20the%20tempeh%20and%20when%20cooked%20too%20long%20it%20burns%20and%20becomes%20bitter.%20%20Wiping%20out%20the%20skillet%20between%20batches%20prevents%20the%20second%20batch%20from%20having%20an%20off-taste.%3C/p%3E%3Cp%3ETo%20serve,%20place%20a%20spoonful%20of%20the%20cooked%20brown%20rice%20in%20a%20bowl%20with%20the%20saut%C3%A9ed%20kale.%20%20Top%20with%20a%20couple%20of%20tempeh%20slices.%20%20If%20desired,%20drizzle%20with%20any%20remaining%20marinade%20and%20give%20it%20a%20squirt%20of%20Sriracha%20hot%20sauce.%20%20Enjoy.%3C/p%3E){kind=link}