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Tempeh Stir-Fry with Yogurt-Peanut Sauce

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By Betty Crocker Kitchens
Updated Aug 2, 2010
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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
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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

  • Step 
    1
    In 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.
  • Step 
    2
    In 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.
  • Step 
    3
    To 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.
  • Step 
    4
    Stir 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 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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