Tempeh Sukiyaki with Cauliflower & Broccoli

Tempeh Sukiyaki with Cauliflower & Broccoli

Active Time: 30 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on April 18, 2010

Ingredients

Healing Benefits

This Recipe:

Preparation

Steam the tempeh for 10 minutes. Cut into strips.
Combine tamari, vinegar, Worcestershire, arrowroot, honey and ginger in a small bowl.
In a shallow bowl, marinate the steamed in the marinade for 5 minutes, ensuring tempeh is coated.
Add the vegetable broth to a large saucepan. Bring to a boil. Add carrots, broccoli and cauliflower. Cook 1 minute and remove veggies from broth immediately. Reserve stock for sauce.
Drain tempeh and stir marinade into the broth.
Heat wok or safe nonstick skillet over medium high heat and add half of the oil.
Sauté tempeh until golden brown. Transfer to a bowl.
Add remaining oil to skillet. Stir fry onions, peppers and for 2 minutes.
Pour reserved stock into the pan. Bring to a simmer.
Add tempeh and vegetables. Stir just until heated. Do not overcook - the vegetables should be crisp-tender.
Serve.

The Benefits

*Excellent Source of: Protein, Vitamin A, Vitamin C, Phosphorous, Manganese
*Good Source of: Iron, Magnesium, Potassium, Vitamin B6, Vitamin K, Folate, Niacin, Riboflavin
*Preferences: Low Carbohydrate, Low Cholesterol, Low Sugars, No Citrus, No Corn, No Dairy, No Eggs, No Gluten, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 15.35

Calories: 232

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	13.6 g	*
Saturated Fat	8 g	*
Monosaturated Fat	2.5 g	*
Polyunsaturated Fat	1.7 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	104 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	17.5 g	*
Sugars	4.9 g	*
Fiber	2.2 g	*
Protein	13.4 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	1365 IU	27%
Vitamin C	55.3 mg	92%
Vitamin D	0 IU	0%
Vitamin E	0.22 IU	1%
Vitamin B6	0.34 mg	17%
Vitamin B12	0.08 mcg	1%
Vitamin K	12.7 mg	16%
Folate	57.7 mcg	14%
Niacin	2.2 mg	11%
Riboflavin	0.29 mg	17%
Thiamin	0.1 mg	7%
MINERALS
Calcium	98.8 mg	10%
Copper	0.06 mg	3%
Iron	2.3 mg	13%
Magnesium	66.3 mg	17%
Manganese	0.98 mg	49%
Phosphorous	204.7 mg	20%
Potassium	574.1 mg	16%
Selenium	1.1 mcg	2%
Sodium	859.7 mg	36%
Zinc	1.2 mg	8%
PHYTONUTRIENTS
Alpha-carotene	136.7 mcg
Beta-carotene	430.1 mcg
Beta-cryptoxanthin	2.2 mcg
Lutein + zeaxanthin	178.4 mcg
Lycopene	0.04 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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