Low Fat Tempe Mendoan

Delight in the guilt-free pleasure of Low Fat Tempe Mendoan, a healthier twist on the beloved Indonesian snack! This oven-baked rendition swaps traditional deep frying for a light, golden crisp achieved with just a touch of cooking spray. Made with nutrient-packed tempeh coated in a flavorful batter of all-purpose and rice flours, aromatic garlic, shallots, coriander, and turmeric, this dish is as captivating as it is wholesome. With no compromise on taste, each bite delivers a perfectly spiced crunch, making it an irresistible side dish or snack. Serve it with bold dipping sauces like sweet soy (kecap manis) or chili sauce for an authentic, low-fat treat that's ready in just 30 minutes. Perfect for health-conscious food enthusiasts looking to savor the essence of Indonesian cuisine!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 2

Ingredients

• 200 grams Tempeh
• 50 grams All-purpose flour
• 20 grams Rice flour
• 2 cloves Garlic cloves, finely minced
• 1 unit Shallots, finely chopped
• 1 teaspoon Coriander powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Turmeric powder
• 1 unit Scallion, finely sliced
• 100 milliliters Water
• 1 as needed Cooking spray (for greasing)

Directions

Step 1

Cut the tempeh into thin slices about 3mm thick. Set aside.

Step 2

In a medium mixing bowl, combine all-purpose flour, rice flour, garlic, shallots, coriander powder, salt, turmeric powder, and sliced scallion.

Step 3

Gradually add water to the dry ingredients and mix until a smooth, slightly thick batter forms.

Step 4

Preheat your oven to 200°C (400°F) and line a baking tray with parchment paper. Lightly grease the parchment paper with cooking spray to prevent sticking.

Step 5

Dip each slice of tempeh into the batter, ensuring it is fully coated on both sides.

Step 6

Place the battered tempeh slices onto the prepared baking tray, leaving a small gap between each piece.

Step 7

Lightly spray the top of the tempeh slices with cooking spray to promote browning.

Step 8

Bake the tempeh in the preheated oven for approximately 20 minutes, flipping the slices halfway through, until golden brown and crispy on the edges.

Step 9

Remove the tray from the oven and allow the tempeh mendoan to cool for a few minutes before serving.

Step 10

Serve as a snack or side dish with your favorite dipping sauce, such as sweet soy sauce (kecap manis) or chili sauce.

Nutrition Facts

Serving size	(428.1g)

Amount per serving	% Daily Value*
Calories	688.6

Total Fat 24.0g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 1222.1mg	0%
Total Carbohydrate 78.8g	0%
Dietary Fiber 4.1g	0%
Total Sugars 2.9g
Protein 48.2g	0%

Vitamin D 0IU	0%
Calcium 247.7mg	0%
Iron 8.3mg	0%
Potassium 1063.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.8%

Protein: 26.6%

Carbs: 43.5%