Detalles de la receta

Szechwan Tempeh Vegetable Stir-Fry

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Número de Porciones: 4

Tamaño de la porción: 1 1/2 cups

Stir-frying is a healthy cooking technique. But often at Chinese restaurants, extra oil can sneak into a stir-fry, adding unnecessary calories and fat. Here you'll know exactly what you're getting. Two teaspoons of flavorful sesame oil goes surprisingly far.

Nombre: Cantidad:
natural vegetable broth 0.75 cup
organic ketchup 0.25 cup
naturally-brewed reduced-sodium soy sauce 2 Tbsp
Asian garlic-chili sauce 2 Tbsp
grated fresh ginger root 1.50 tsp
toasted sesame oil 2 tsp
tempeh, cut into 24 pieces 8 oz
sliced Vidalia, Maui, or other sweet onion 1.50 cups
bite-size broccoli florets 3 cups
sliced red bell pepper 3 cups
1:

In a small saucepan over medium-high heat, add the broth, ketchup, soy sauce, garlic-chili sauce, and ginger. Cook for 5 minutes, stirring occasionally.

 2:

Meanwhile, heat the oil in an extra-large nonstick skillet or wok over medium-high heat. (Reduce the heat if the oil begins to smoke.)

 3:

Stir-fry the tempeh and onion for 5 minutes or until the tempeh is lightly browned.

 4:

Add the broccoli and bell peppers and stir-fry for 2 minutes.

 5:

Add the broth mixture and continue to stir-fry for 1 minute, or until vegetables are tender-crisp.

 6:

Serve over steamed brown basmati rice or whole wheat couscous.
Información nutricional (por porción)
Calorías 190
Calorías de grasa 54
Grasa total 6g
Grasa saturada 1g
Colesterol 0mg
Sodio 480mg
Potasio n/a
Carbohidratos 20g
Fibra dietética 8g
Azúcares n/a
Proteína 15g
Vitamina A n/a
Vitamina C n/a
Calcio n/a
Hierro n/a
Ácido fólico n/a
Intercambio alimenticio 1 1/2 Carbohydrate 1 Medium Fat Total
For More Recipes:
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All-Natural Diabetes Cookbook, The

Jackie Newgent, RD

Most diabetes cookbooks rely on artificial sweeteners or not-so-real substitutions to reduce calories, sugar, and fat, but often at the expense of flavor. The All-Natural Diabetes Cookbook takes a different approach, focusing on naturally delicious fresh foods and whole-food ingredients to create fantastic meals that deliver amazing taste and well-rounded nutrition. And absolutely nothing is artificial. Natural, fresh cooking isn't just healthy-it's delicious!