Wednesday, 29 August 2012

Tempting tempeh

I thoroughly enjoy tempeh (soybean cake). I would usually have it (the stir fried version with black sauce, dried prawns, chillies and onions) whenever I go for Malay food/mixed rice.

On its own, tempeh can be rather tasteless. Tempeh absorbs all the flavours of your marinate of choice and as such you can simply throw in your favourite ingredients and flavours and you'll get a tasty treat! It's not only delicious but protein-packed too.

This cheap source of protein (which cost around RM2.50 for a 150g packet) provides 19g of protein for every 100g serving size.

I've an interesting recipe for tempeh, which you can enjoy with salad or use as filling for your sandwich. I enjoy it ala big breakfast style :-)


Ingredients (Serves 2):-
1. 300g tempeh, cubed
2. 4 slices of wholemeal bread, toasted
3. Half a packet of lettuce, washed and spin-dried
4. 1.5 tablespoon of olive oil
5. 3 tablespoon of balsamic vinegar
6. 3 tablespoon of Worcestershire sauce
7. 3 cloves of garlic, finely chopped
8. 2 tablespoon of chilli flakes
9. 2 tablespoon of pizza/spaghetti herb mix
10. Some freshly ground black pepper

1. Combine and toss tempeh with olive oil, balsamic vinegar, Worcestershire sauce, chopped garlic, chilli flakes, pizza mix herb and ground black pepper
2. Set aside tempeh in the fridge for at least an hour
3. Stir fry tempeh on non-stick pan under low heat until tempeh caramelises
4. Arrange lettuce on an empty plate
5. Place cooked tempeh on the bed of lettuce and serve with toast

Property of Mr Flabby Less
Tempeh tossed with marinate

Property of Mr Flabby Less
Stir fry tempeh on low heat until caramelised 

Property of Mr Flabby Less
Bed of lettuce

Property of Mr Flabby Less
Place cooked tempeh on lettuce

Property of Mr Flabby Less
Serve with toast for a complete meal

This dish is a shade below 470 calories, i.e. tempeh- 300 calories, toast- 156 calories (78 calories per slice) and lettuce- 10 calories.

Try it and let me know what you think! :-)