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Add a photoThis is a delicious and healthy way to have fried rice. The tempeh provides a salty nuttiness similar to adding bacon, but with healthy goodness too. We tend to throw in whatever we have on hand, and the recipe below sort of demonstrates that. Using this method and sauce, you can add just about anything to the fried rice and it will taste great! It's the result of a lot of experimentation on my part. if you like a kick to your fried rice, I still recommend cooking this way and just adding some hot chili sauce to your bowl after serving. If you love ginger, you might want to add some chopped fresh ginger with the garlic. This is just as good for breakfast or lunch as for dinner.
Ингредиенты
- 1 8oz package tempeh (we use Trader Joe's 3 grain tempeh)
- 3-4 Tbsp canola oil (or other vegetable oil)
- 1/2 yellow onion chopped
- 1/2 red bell pepper finely chopped
- 3 garlic cloves sliced or chopped
- 2 medium carrots thinly sliced
- 10-20 broccoli florets, cut into small pieces
- 1 salmon fillet (we had a left over from last nights meal and threw it in...otherwise would not have bothered)
- 3 cups of uncooked rice (we used half short grain brown mixed with half jasmine long grain white)
- 3 eggs and 3 additional egg whites
- 2-3 Tbsp oyster sauce
- 2-3 Tbsp hoisin sauce (you can just use 4-6 Tbsp of either of these ingredients if you have one but not the other)
- 2-3 Tbsp soy sauce
- Kosher salt and freshly ground black pepper.
Инструкции
- Put the rice in a pan or rice cooker with 3 3/4 cups water and cook.
- In a large wok or very large saute pan, heat 2 Tbsp oil to medium high. Break up the tempeh with your fingers into the pan. Cook, turning and stirring frequently until the tempeh is browned on all sides, about 6-7 minutes. Remove to paper towels, then sprinkle liberally with kosher salt and black pepper.
- Add the remaining oil to the pan and add the chopped onions, carrots, and red bell pepper. Stir for 1-2 minutes, then add the garlic and broccoli florets. Stir for another 2 minutes, then add the salmon. Break up the salmon as you stir for another 1-2 minutes then add the cooked rice. Stir for 2 minutes, letting the rice slightly brown on one side before turning. Add the 3 eggs and egg whites. Continue turning as the rice browns for another 2 minutes. Add the cooked tempeh, oyster sauce, hoisin sauce, and soy sauce. Continue to stir until the sauces are all nice blended and the rice is browned to your liking, about 2 minutes.
- Serve into bowls and let cool slightly before serving. Serve with Japanese and/or Korean pickles and kimchee.
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 706g | |
| Recipe makes 10 servings | |
| Calories 561 | |
| Calories from Fat 122 | 22% |
| Total Fat 13.94g | 17% |
| Saturated Fat 2.23g | 9% |
| Trans Fat 0.02g | |
| Cholesterol 67mg | 22% |
| Sodium 640mg | 27% |
| Potassium 2076mg | 59% |
| Total Carbs 88.16g | 24% |
| Dietary Fiber 15.9g | 53% |
| Sugars 11.72g | 8% |
| Protein 30.25g | 48% |
Menus and Pairings
Отзывы
30 января 2011
Wonderful, healthy comfort food. Great as a side or main dish. We often serve as both. Lots of other green and root vegetables can be thrown in. We even include tomatoes now and then.Этот рецепт был приготовлен/опробован мной!
30 мая 2013
Great tasting tempeh recipe! Will be on my weekly menu for sure. Thanks for sharing.Этот рецепт был приготовлен/опробован мной!-
30 мая 2013
Great tasting tempeh recipe! Will be on my weekly menu for sure. Thanks for sharing.Этот рецепт был приготовлен/опробован мной!
