Pan Roasted Tempeh with Vegetables

When I first posted about Tempeh back in October I was still fairly new to me. (In fact, I think taco salad is the only thing I had attempted to make.) I have broadened my repertoire to include several other recipes such as the one below. (However taco salad is still one of the best!)

Tempeh is a low fat meat alternative that can be substituted for chicken or fish in many recipes. When cooked it is a mixture of soft and crunchy - almost like eating macadamia crusted halibut. Dave the meat-eater approves of this one so don't be afraid to prepare for your boyfriend or husband. And at 390 calories per serving you can both feel good about it.

Ingredients

 

1/4 cup extra virgin olive oil
1/4 cup vegetable broth or water
1/8 cup lemon juice 

1/2 teaspoon lemon zest

1 teaspoon salt

2 cloves garlic, chopped
1/8 cup chopped parsley
1/8 chopped basil
1 tempeh patty (Trader Joes) cut in half

1 small zucchini, sliced into 1/4-inch rounds
1/2 cup grape tomatoes, halved

Directions

Preheat oven to 350°F.

Prepare the marinade in a small bowl by mixing together the oil, broth, lemon juice, zest, salt, garlic, parsley, and basil; whisk and set aside.

Arrange the tempeh in a 9-inch glass baking dish. Layer the zucchini on top of the tempeh and scatter the tomatoes on top. Pour the marinade over the tempeh and vegetables and cover the dish tightly with aluminum foil.

Bake for 35 to 40 minutes, then remove the foil and bake for 5 to 10 more minutes, until marinade is absorbed and tempeh is browned. Serve immediately.

Sweet and Savory Pork

"Pork. The other white meat." Both a brilliant advertising campaign and music to my childhood ears as my family didn't eat red meat. (And I love me some pork!)

But wait . . . it gets better. This meal is packed with super foods. Edamame (aka the Japanese soybean) is fat free and a complete protein source containing all of the amino acid building blocks. It also provides an antioxidant boost from plant chemicals called isoflavones. Similarly, quinoa contains all of the amino acids and is low in fat and high in protein. Many think quinoa is a grain but it is actually a seed which means its lower in carbohydrates than you may expect. Lastly...olive oil. I have spoken in the past about the benefits of mono-unsaturated fats (avocados, seeds, nuts). Add to that the anti-inflammatory and digestive properties of olive oil and you've got yourself a bonafide super food.

Enjoy!

Ingredients:
1 cup grapes
4 oz pork loin
1/4 tsp dried thyme
1/8 tsp salt and pepper
Olive oil
3 tbsp low sodium chicken broth
2 tsp white wine
Handful broccholi rabe
1/2 cup quinoa
1/4 cup cooked shelled edamame

Directions:
Heat oven to 425°. On a baking sheet, roast grapes, 8 minutes; transfer to a bowl. Rub pork tenderloin with dried thyme, salt, tsp black pepper. In a medium skillet, brown pork in 1 tsp olive oil, flipping once, 1 minute per side. Place pork on same baking sheet; cook until internal temperature reaches 145°, 6 minutes. In same skillet, bring grapes, chicken broth, and white wine to a boil; reduce heat; cook 5 minutes. In a small skillet, sauté broccoli rabe in 1/2 tsp olive oil, 5 minutes. Top pork with grape sauce; serve with broccoli rabe, and cooked quinoa tossed with edamame.