Spicy Asparagus-Tempeh Stir-Fry
- Prep Time:
- Cook Time:
- Yield: 4 servings (serving size: 1 cup stir-fry and 3/4 cup brown rice)
Ingredients
- 3/4 pound asparagus spears
- 3/4 cup vegetable broth
- 1/4 cup low-sodium soy sauce
- 2 teaspoons cornstarch
- 2 tablespoons sesame oil, divided
- 1 (8-ounce) package multigrain tempeh (such as White Wave Five-Grain), thinly sliced
- 4 garlic cloves, minced
- 1/2 teaspoon crushed red pepper
- 1 (6-ounce) package sliced shiitake mushrooms
- 3 cups hot cooked instant brown rice
Preparation
Snap off tough ends of asparagus. Cut spears diagonally into 2-inch pieces. Set aside.
Combine vegetable broth, soy sauce, and cornstarch in a small bowl; stir with a whisk until smooth. Set aside.
Heat 1 tablespoon sesame oil in a large nonstick skillet over medium-high heat. Add tempeh, and stir-fry 4 to 5 minutes or until golden. Remove tempeh from pan; set aside.
Heat remaining 1 tablespoon sesame oil in same pan. Add garlic, red pepper, asparagus, and mushrooms to pan, and stir-fry 3 minutes or until asparagus is crisp-tender. Add broth mixture; bring to a boil, and cook 2 to 3 minutes or until thickened. Add tempeh, and cook 1 minute or until thoroughly heated. Serve over brown rice.
Nutritional Information
| Calories per serving: | 390 |
|---|---|
| Calories from fat: | 33% |
| Fat per serving: | 14.7g |
| Saturated fat per serving: | 2.5g |
| Monounsaturated fat per serving: | 4.9g |
| Polyunsaturated fat per serving: | 5.6g |
| Protein per serving: | 18.6g |
| Carbohydrates per serving: | 49.4g |
| Fiber per serving: | 8.2g |
| Cholesterol per serving: | 0.0mg |
| Iron per serving: | 4mg |
| Sodium per serving: | 745mg |
| Calcium per serving: | 104mg |
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