Tempeh and Broccolini Stir-Fry

Gluten Free
Dairy Free
Health score
19%
Tempeh and Broccolini Stir-Fry
30 min.
4
409kcal

Suggestions

Ingredients

  • 0.5 pound broccolini 
  • teaspoons canola oil divided
  • 2.7 cups rice long-grain white hot cooked
  • 0.3 teaspoon pepper red crushed
  • tablespoons roasted peanuts unsalted chopped
  • tablespoons spring onion divided chopped
  • tablespoons hoisin sauce 
  • teaspoons honey 
  • tablespoons soy sauce 
  • 4.5 tablespoons rice vinegar 
  • cup snow peas 
  • ounce tempeh organic cut into 1/2-inch cubes

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Cook Broccolini in boiling water for 2 minutes or until crisp-tender.
  2. Drain and plunge Broccolini into ice water; drain. Squeeze dry.
  3. Cut into 1-inch pieces.
  4. Combine 3 tablespoons green onions and the next 5 ingredients (through red pepper) in a bowl.
  5. Heat a large, heavy skillet or wok over medium-high heat.
  6. Add 1 tablespoon oil to pan; swirl to coat.
  7. Add tempeh; stir-fry for 5 minutes or until golden brown on all sides.
  8. Remove tempeh from pan; keep warm.
  9. Add remaining 2 teaspoons oil to pan; swirl to coat.
  10. Add Broccolini and snow peas; stir-fry 2 minutes, stirring occasionally.
  11. Add tempeh and vinegar mixture to pan; bring to a boil. Divide rice evenly among 4 bowls; top with tempeh mixture.
  12. Sprinkle with remaining 3 tablespoons green onions and peanuts.

Nutrition Facts

Calories409kcal
Protein18.83%
Fat33.35%
Carbs47.82%

Properties

Glycemic Index
64.57
Glycemic Load
34.33
Inflammation Score
-8
Nutrition Score
20.038695573807%

Flavonoids

Kaempferol
0.12mg
Quercetin
0.96mg

Nutrients percent of daily need

Calories:409.18kcal
20.46%
Fat:15.49g
23.83%
Saturated Fat:2.34g
14.62%
Carbohydrates:49.97g
16.66%
Net Carbohydrates:46.98g
17.08%
Sugar:7.71g
8.56%
Cholesterol:0.24mg
0.08%
Sodium:621.88mg
27.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.68g
39.35%
Vitamin C:68.47mg
82.99%
Manganese:1.57mg
78.55%
Vitamin A:1394.16IU
27.88%
Vitamin K:28.49µg
27.14%
Phosphorus:265.65mg
26.56%
Copper:0.49mg
24.32%
Magnesium:89.48mg
22.37%
Iron:3.32mg
18.45%
Vitamin B2:0.3mg
17.56%
Vitamin B3:3.48mg
17.41%
Vitamin B6:0.31mg
15.57%
Calcium:145.87mg
14.59%
Potassium:458.88mg
13.11%
Selenium:9.04µg
12.91%
Folate:49.49µg
12.37%
Fiber:2.99g
11.95%
Zinc:1.55mg
10.33%
Vitamin B5:0.91mg
9.11%
Vitamin B1:0.14mg
9.08%
Vitamin E:1.18mg
7.88%
Source:My Recipes