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Ингредиенты
- 7/8 c. Beef strip style TVP
- 1/4 c. ketchup
- 1/4 c. jerk sauce
- 1 tsp jerk dry seasoning mix
- 1/2 tsp salt
- 1/2 c. water warm
- 1 x lime juice of
- 1/2 x yellow squash in strips 2" long
- 1 x yellow bell pepper in 2" long strips
- 3 x cloves garlic sliced
- 1/2 x jalapeno seeded & deveined
- 2 x scallions sliced
- 2 c. cooked rice
Инструкции
- In a medium bowl, combine 1st 6 ingredients and 1/2 the lime juice. Set aside.
- Place all sliced vegetables in oval casserole. Cover with garlic and jalapeno. Sprinkle with salt. Drain TVP and reserve marinade.
- Preheat oven to 350F. When warm, pour 1/2 marinade over food in casserole, add in a little water and cover. Bake for 1/2 hour till veggies are tender. Remove from oven. Heat leftover marinade in a small pan till hot.
- To serve, mound some cooked rice on plate. Drizzle some of the leftover marinade over and put 1/2 the veggie/tvp mix over rice. Drizzle a little more of the leftover marinade over. Garnish with some jalapeno slices (or possibly habaneros if you prefer), some scallions and some lowfat sour cream (to ease the burn).
- If you want to make this a stir-fry, heat 1 tbsp canola oil in a wok or possibly lg skillet. Add in the harder veggies first (peppers, then squash, then scallions) and stir-fry for a moment till crisp-tender. Then add in the TVP. Mix a little cornstarch with some water (1 tsp to 1 tbsp) and add in the leftover marinade when the tvp is heated through. Then stir in the slurry a little at a time till the sauce is thickened. Do not add in too much. It should be done and then put it over the rice and garnish as you wish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 420g | |
| Recipe makes 2 servings | |
| Calories 718 | |
| Calories from Fat 327 | 46% |
| Total Fat 36.29g | 45% |
| Saturated Fat 15.02g | 60% |
| Trans Fat 0.0g | |
| Cholesterol 123mg | 41% |
| Sodium 3255mg | 136% |
| Potassium 781mg | 22% |
| Total Carbs 57.6g | 15% |
| Dietary Fiber 1.8g | 6% |
| Sugars 8.42g | 6% |
| Protein 38.29g | 61% |
