Low Fat Easy Fried Tempeh
Discover the perfect blend of health and flavor with this Low Fat Easy Fried Tempeh recipe, a protein-packed dish that’s both quick to prepare and delightfully satisfying. Featuring tempeh marinated in a savory mix of low-sodium soy sauce, balsamic vinegar, garlic, ginger, and a touch of maple syrup, this dish offers bold umami flavors with a hint of sweetness in every bite. Lightly pan-fried with just a spray of olive oil, the tempeh achieves a golden, crispy exterior while staying low in fat. Ready in just 25 minutes, this plant-based recipe is perfect as a topping for salads, grain bowls, or enjoyed as a snack on its own. Garnished with fresh green onions, it’s a versatile, heart-healthy option that’s sure to impress.
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Ingredients
- 200 grams tempeh
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon balsamic vinegar
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 teaspoon maple syrup
- 0.25 teaspoon ground black pepper
- 0 as needed olive oil spray
- 1 tablespoon green onions, sliced (optional for garnish)
Directions
Step 1
Cut the tempeh into thin slices, approximately 1/4 inch thick.
Step 2
In a mixing bowl, combine soy sauce, balsamic vinegar, minced garlic, grated ginger, maple syrup, and ground black pepper to create the marinade.
Step 3
Place the tempeh slices in a shallow dish or a resealable plastic bag, and pour the marinade over the tempeh. Make sure all pieces are covered. Marinate for at least 15 minutes, or up to 2 hours in the refrigerator for more flavor.
Step 4
Heat a non-stick pan over medium heat and lightly spray with olive oil.
Step 5
Remove the tempeh slices from the marinade, allowing excess to drip off. Place them in the hot pan.
Step 6
Cook the tempeh for about 3-4 minutes on each side, or until golden brown and slightly crisp. Keep the heat moderate to prevent burning.
Step 7
Once cooked, remove the tempeh from the pan and allow it to cool slightly.
Step 8
Serve the fried tempeh warm, optionally garnished with sliced green onions.
Step 9
Enjoy as a protein-packed topping for salads, grain bowls, or as a delicious snack on its own.
Nutrition Facts
| Serving size | (261.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 454.9 |
| Total Fat 23.1g | 0% |
| Saturated Fat 6.8g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 1033.9mg | 0% |
| Total Carbohydrate 27.2g | 0% |
| Dietary Fiber 0.3g | 0% |
| Total Sugars 7.0g | |
| Protein 44.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 213.3mg | 0% |
| Iron 5.8mg | 0% |
| Potassium 875.5mg | 0% |
Source of Calories