30 minutes or lessA good source of protein, tempeh is also easy to prepare. But it’s crucial to steam it ahead of time to soften it.Meal Plan: Penne pasta tossed with prepared tomato-basil sauce and chocolate sorbet for dessert make great accompaniments.
- 4 oz. soy tempeh
- 1 tsp. soy sauce
- 2 cloves garlic, pressed
- 1 Tbs. plus 1 tsp. fresh lemon juice
- 1/4 cup pitted Greek or kalamata olives, minced
- 1 Tbs. Dijon mustard
- 8 cups chopped or torn romaine lettuce
- 1/2 cup nonfat croutons
Cut tempeh into small chunks. Steam over simmering water 10 minutes.
Lightly coat large nonstick skillet with cooking spray. Heat skillet over high heat, and add tempeh pieces. Cook over high heat until golden and crisp, 5 to 7 minutes. Drizzle soy sauce over tempeh, and cook 1 minute. Remove from heat, and let cool.
In small bowl, combine garlic, lemon juice, 1 Tbs. plus 1 tsp. water, minced olives and Dijon mustard. Toss lettuce, croutons and tempeh in large bowl with dressing. Sprinkle with salt and freshly ground pepper, and serve.
- Calories: 103
- Carbohydrate Content: 10 g
- Fat Content: 5 g
- Fiber Content: 2 g
- Protein Content: 8 g
- Saturated Fat Content: 1 g
- Sodium Content: 202 mg