Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Simple and delicious.
Diet Types: Dairy Free, Low Carbohydrate, Macrobiotic, Vegan, Vegetarian, Wheat Free
Ingredients:
  • 1 package Tempeh, thawed
  • 1 tablespoon canola oil
  • 1 tablespoon Dijon-style mustard
  • 1 cup water
  • 2 teaspoons Tamari
  • 2 green onions, chopped
  • Serves: 2
    Cooking Time: Under 15 minutes
    Instructions:
    Slice Tempeh in half (so it becomes half as thick), then cut into 4 quarters. Heat oil in skillet until hot but not smoking and add Tempeh and brown on each side. In a separate small bowl, whisk together the water, mustard and Tamari. Pour mustard mixture over the browned Tempeh, cover, reduce heat to medium low and cook about 10 minutes, or until most of the liquid has evaporated. Serve hot , garnished with green onions, or let cool and serve as a sandwich stuffing.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 2
    Amount Per Serving 
    Calories 234
    Calories from Fat 146
     % Daily Value*
    Total Fat 16g25%
      Saturated Fat 2g12%
      Mono Fat 7g 
      Poly Fat 5g 
    Sodium 430mg18%
    Total Carbs 10g3%
      Dietary Fiber 0g2%
    Protein 16g 
    Iron17%
    Calcium10%
    Vitamin C1%
    Vitamin E8%
    Vitamin A0%
    Vitamin B-122%
    Vitamin B-610%
    Pantothenic acid3%
    Niacin12%
    Riboflavin18%
    Thiamin7%
    Folate6%
    Selenium5%
    Manganese55%
    Copper25%
    Zinc7%
    Potassium11%
    Phosphorus24%
    Magnesium19%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.