This is not the normal type of recipe we post here at The PinterTest Kitchen, but every once in a while, I just have to shake things up a bit.
Recently, I’ve been trying to eat fewer animal products. I’m not a vegan or even a vegetarian by any stretch of the imagination, but I have come to the conclusion that I don’t need meat, eggs, and dairy at every single meal. So, I’ve started experimenting with new ingredients and looking for plant-based dinner ideas that are not packed with carbs, like pasta, since I also want to be conscious of my family’s history of diabetes.
Luckily, this diabetes cookbook has lots of flavorful, nutritious recipes, including several that are plant-based:
I love that the meals are for 1-2 people, since it is just Jeffrey and me, and I was immediately drawn to the dish on the cover. Look at all the beautiful colors! This tempeh recipe is super colorful too, and you know what the say – people eat with their eyes first.
Tempeh is a soybean-based ingredient sold in cake form. It’s an alternative to tofu, for those of you who do not love tofu. It doesn’t have a lot of flavor on its own, but it does have a thick, chewy texture and a ton of protein. You just need a dash with bold flavors to keep the tempeh from tasting bland. Chinese five spice is a great option.
Here’s the printable recipe:
Chinese Five Spice Tempeh
- 1 tbsp peanut oil
- 1 ⁄2 large Vidalia onion diced
- 1 tbsp minced garlic
- 1 1 ⁄2 tsp grated gingerroot
- 1 tsp Chinese five-spice powder
- 10 oz tempeh cubed
- 1 ⁄4 cup ketchup
- 2 tbsp reduced-sodium tamari
- 1 tbsp unseasoned rice vinegar
- 1 to 2 tbsp Sriracha
- 1 large red bell pepper julienned
- 3 cups broccoli florets
- 1 cup shredded red cabbage
- 2 tbsp chopped fresh cilantro
In a large skillet or wok, heat peanut oil over high heat. Add onion, garlic, ginger and five-spice powder; cook, stirring, for 1 minute.
Add tempeh and stir to coat in oil. Fry tempeh, turning often, for 3 to 5 minutes or until evenly browned.
Meanwhile, in a small saucepan, combine ketchup, tamari, vinegar and Sriracha to taste; bring to a simmer and cook for 2 minutes, stirring occasionally.
Recipe NotesPeanut oil has a higher smoke point, so it can be heated on high heat. If using another oil, reduce the heat to medium-high in step 1. If you don’t have peanut oil, which offers an authentic flavor in this recipe, substitute canola oil.
Courtesy of Everyday Diabetes Meals Cooking for One or Two by Laura Cipullo & Lisa Mikus © 2016
www.robertrose.ca Available where books are sold.
Image credit: Colin Erricson