Low Fat Easy Fried Tempeh
Elevate your plant-based cooking with this irresistible recipe for Low Fat Easy Fried Tempeh! Perfectly marinated in a flavorful blend of low-sodium soy sauce, balsamic vinegar, garlic, ginger, and a hint of maple syrup, this protein-rich dish delivers the ideal balance of savory, tangy, and subtly sweet notes. With just a spritz of olive oil spray, the tempeh achieves a golden-brown crispness without excess fat, making it a healthier alternative to traditional fried foods. Ready in under 30 minutes, this quick and easy recipe is perfect for busy weeknights or meal prep. Whether served atop salads, tucked into grain bowls, or enjoyed as a standalone snack, this versatile tempeh dish is sure to become a staple in your kitchen. Keywords: low fat tempeh recipe, easy fried tempeh, healthy vegetarian protein, quick vegan recipes, plant-based meals.
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Recipe Information
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
- as needed olive oil spray
- 1 tablespoon green onions, sliced (optional for garnish)
Instructions
Cut the tempeh into thin slices, approximately 1/4 inch thick.
In a mixing bowl, combine soy sauce, balsamic vinegar, minced garlic, grated ginger, maple syrup, and ground black pepper to create the marinade.
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.
Heat a non-stick pan over medium heat and lightly spray with olive oil.
Remove the tempeh slices from the marinade, allowing excess to drip off. Place them in the hot pan.
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.
Once cooked, remove the tempeh from the pan and allow it to cool slightly.
Serve the fried tempeh warm, optionally garnished with sliced green onions.
Enjoy as a protein-packed topping for salads, grain bowls, or as a delicious snack on its own.
Nutrition Facts
Calories |
455 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.1 g | 30% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1034 mg | 45% | |
| Total Carbohydrate | 27.2 g | 10% | |
| Dietary Fiber | 0.3 g | 1% | |
| Total Sugars | 7.0 g | ||
| Protein | 44.4 g | 89% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 213 mg | 16% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 876 mg | 19% | |
*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.
