Tempeh and miso, both ingredients I love. Tempeh is a fermented soybean patty. It has a nuttier taste and has much less moisture compared to tofu. I wrote extensively about tempeh on my previous blog here: http://rmjcarseatings.blogspot.com/2015/05/tempeh-and-kale-stuffed-acorn-squash.html.
You got a good description of miso on the Korean Frittata post.
As I wrote before, most large grocery stores have tempeh and miso. This particular recipe has some really complex flavors, but it is an easy make-ahead dish for lunch prep. I found this recipe here: http://kblog.lunchboxbunch.com/2012/07/kale-avocado-wraps-w-spicy-miso-dipped.html
Miso Sauce
- In a seal-able container, combine with a fork until smooth:
- 3 tablespoons of whatever miso paste you have
- 3 tablespoons of apple cider vinegar
- 2 tablespoons of maple syrup
- Some black pepper
- 1 tablespoon of oil (I used olive)
- 1 tablespoon of water
- 1 teaspoon of tahini
2. That is the sauce! The seal-able container means you can bring it on the go. Next you will have to cook the tempeh which is really quick. You will need:
- The sauce
- Pepper
- Chipotle chile powder
- Liquid smoke (It really adds a great flavor)
- Tempeh cut in 8 blocks
3. Preheat your pan on medium with a little bit of Pam.
4. Dip each tempeh log into the sauce and shake the excess sauce off back into the container.
5. Put the logs on the pan and sprinkle a bit of the rest of the ingredients on top. Cook on each side for about two minutes.
6. Let the tempeh cool on a plate before you pack them up in a baggy.
7. When you are ready for lunch, stuff a low calorie wrap with 2-3 logs of the tempeh, some greens, and whatever else you want.
For the nutrition below, assume you used 1/3 of the tempeh, Flat-Out low calorie wraps, 1/3 of the sauce, kale, 1/3 of an avocado and a small tomato.
| Nutrition Facts | |
|---|---|
| Servings 3.0 | |
| Amount Per Serving | |
| calories 512 | |
| % Daily Value * | |
| Total Fat 24 g | 36 % |
| Saturated Fat 3 g | 16 % |
| Monounsaturated Fat 10 g | |
| Polyunsaturated Fat 6 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 1112 mg | 46 % |
| Potassium 1290 mg | 37 % |
| Total Carbohydrate 56 g | 19 % |
| Dietary Fiber 23 g | 92 % |
| Sugars 18 g | |
| Protein 31 g | 62 % |
| Vitamin A | 238 % |
| Vitamin C | 249 % |
| Calcium | 27 % |
| Iron | 38 % |
Get Off Your Butt and Cook 