Looking for a skillet meal recipe that's ready in just 40 minutes? Then check out this Asian-style tempeh stir-fry that's cooked in a zesty yogurt-peanut sauce for dinner tonight.
Tempeh Stir-Fry with Yogurt-Peanut Sauce
- Prep Time 40 min
- Total 40 min
- Servings 4
- Ingredients 14
Ingredients
- 1/2 cup uncooked regular long-grain white rice
- 1 cup water
- 1/4 cup creamy peanut butter
- 1/4 cup vanilla low-fat yogurt
- 3 tablespoons teriyaki marinade (from 12-oz bottle)
- 1 tablespoon honey
- 2 tablespoons vegetable oil
- 1 package (8 oz) tempeh, cut into 2x1/4x1/4-inch strips
- 1 medium onion, cut into thin wedges
- 4 medium carrots, cut into 2x1/4x1/4-inch strips (2 cups)
- 12 oz fresh green beans, cut in half crosswise (2 cups)
- 1/4 cup water
- 1 medium red bell pepper, cut into thin bite-size strips
- 1/4 cup chopped fresh cilantro
Instructions
-
Step1In 2-quart saucepan, heat rice and water to boiling. Reduce heat to low; cover and simmer 15 minutes. Meanwhile, in small bowl, beat peanut butter, yogurt, teriyaki marinade and honey with wire whisk until smooth; set aside.
-
Step2In 12-inch skillet, heat 1 tablespoon of the oil over medium heat. Add tempeh; cook 5 to 6 minutes, turning frequently, until light golden brown. Remove tempeh from skillet; set aside.
-
Step3To same skillet, add remaining tablespoon oil and the onion; cook 1 minute, stirring occasionally. Stir in carrots, green beans and water. Cover; cook 5 minutes. Stir in bell pepper. Cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender.
-
Step4Stir in tempeh and peanut butter mixture until well mixed. Cook 1 to 2 minutes, stirring occasionally, until hot. Sprinkle with cilantro.
Nutrition
490
Calories
22g
Total Fat
20g
Protein
52g
Total Carbohydrate
17g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 490
- Calories from Fat
- 200
- Total Fat
- 22g
- 34%
- Saturated Fat
- 4g
- 21%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 600mg
- 25%
- Potassium
- 810mg
- 23%
- Total Carbohydrate
- 52g
- 17%
- Dietary Fiber
- 8g
- 33%
- Sugars
- 17g
- Protein
- 20g
% Daily Value*:
- Vitamin A
- 240%
- 240%
- Vitamin C
- 40%
- 40%
- Calcium
- 15%
- 15%
- Iron
- 20%
- 20%
Exchanges:
1 1/2 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;Carbohydrate Choice
3 1/2Tips from the Betty Crocker Kitchens
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