Marinated Tempeh Stir Fry With Broccoli And Red Bell Pepper Food

MARINATED TEMPEH STIR-FRY WITH BROCCOLI AND RED BELL PEPPER

Marinated Tempeh Stir-Fry with Broccoli and Red Bell Pepper image

Categories Garlic Ginger Soy Vegetable Marinate Stir-Fry Low Fat Vegetarian High Fiber Broccoli Bell Pepper Healthy Bon Appétit

Yield Serves 4 as a side-dish

Number Of Ingredients 13

Ingredients

4 ounces soy tempeh or 3-grain tempeh, cut into 1/2-inch pieces
1/4 cup light soy sauce
1 tablespoon rice vinegar
3 garlic cloves, minced
2 teaspoons minced peeled fresh ginger
1/8 teaspoon dried crushed red pepper
12 ounces broccoli, stems peeled and cut into 1/2-inch pieces, florets cut into 1-inch pieces
2 tablespoons water
1 teaspoon honey
1 teaspoon cornstarch
1 tablespoon vegetable oil
1/2 cup chopped red bell pepper
2 tablespoons thinly sliced green onion

Steps:

Stir tempeh, soy sauce, vinegar, garlic, ginger and crushed red pepper in medium bowl to blend. Let marinate 1 hour at room temperature.
Steam broccoli until crisp-tender, about 3 minutes. Set aside. Strain marinade from tempeh into small bowl; set tempeh aside. Whisk 2 tablespoons water, honey and cornstarch into marinade.
Heat oil in large nonstick skillet over high heat. Add marinated tempeh and bell pepper and sauté 4 minutes. Add broccoli and marinade mixture and sauté until broccoli is heated through and sauce thickens, about 3 minutes. Transfer to bowl. Sprinkle with green onion and serve.

BROCCOLI 'N RED PEPPERS STIR FRIED

Broccoli 'n Red Peppers Stir Fried image

The key to a good stir fry is to have the veggies piping hot but still crisp. Cook this to your liking in terms of crispness. If you like a thicker sauce add 2 tsp of cornstarch to the stock. Great with Chicken. If you wish this suitable for vegetarrian diets use veggie stock in place of the chicken stock I have made this again in 2009. I modified the recipe by omitting the sesame seeds, used no oil just a light spray of "no oil." Not caring for a lot of sauce cut out the stock and used 4 tbsp of vermouth with 3 tbsp light soy - It worked.

Provided by Bergy

Categories Lunch/Snacks

Time 23m

Yield 6 serving(s)

Number Of Ingredients 11

Ingredients

1 tablespoon sesame seeds, toasted
2 tablespoons lite olive oil
1 teaspoon sesame seed oil
1 1/2 tablespoons garlic, minced
1 tablespoon fresh ginger, finely chopped
1 large onion, sliced
1 bunch broccoli, cut into bite size pieces
1 large sweet red pepper, thinly sliced
1/2 lb button mushroom
1/3 cup chicken stock
3 teaspoons light soy sauce

Steps:

In a wok or large skillet Heat oils over high heat.
Stir fry the garlic and ginger for 30 seconds, remove garlic& ginger and discard.
Add onions stir fry 1 minute.
Add mushrooms, stir fry 1 minute.
Add broccoli, stir fry 1 minute.
Add red Pepper and stir fry for 1 minute.
Add stock& soy sauce, bring to a simmer for about 1 minute or until the veggies are cooked to your liking.
Sprinkle with Sesame seeds and serve.

BELL PEPPER STIR-FRY

Bell Pepper Stir-Fry image

This comes from the 5 Ingredients or Less! cookbook compiled by home economics teachers. It looks super tasty to me!

Provided by the_cookie_lady

Categories One Dish Meal

Time 10m

Yield 4 serving(s)

Number Of Ingredients 5

Ingredients

1/4 cup soy sauce
2 tablespoons pineapple juice
2 teaspoons cornstarch
2 teaspoons vegetable oil
3 medium bell peppers, seeded and cut into strips (any color combination will work)

Steps:

Combine first 3 ingredients in a small bowl; set aside.
Coat a wok or skillet with non-stick cooking spray; add oil.
Place over medium-high heat until hot.
Add peppers and stir-fry 4 minutes.
Add reserved sauce mixture.
Cook, stirring constantly until thickened.
Serve over hot, cooked rice.

Nutrition Facts : Calories 57.7, Fat 2.4, SaturatedFat 0.3, Sodium 1008.4, Carbohydrate 7.3, Fiber 1.7, Sugar 3.2, Protein 2.7

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