Orange Glazed Tempeh Stir Fry
I love the feeling of being productive. I love it when the bills are paid, my meals are planned, the groceries are bought and the laundry is folded. I am at my best when things are done and the house is in order. I'm also at my best when my diet includes a healthy serving of fibre. Today I woke up in the mood for a giant serving of health, something fibrous, something green. Yes, I actually awoke craving the crunchy fibres that give broccoli its shape. There was a package of tempeh in the fridge waiting for its role, to be a part of something delicious. Seeing as this years resolution is to waste less, I figured it was imperative that the tempeh be part of this plan.
I perused the grocers looking for some seasonal ingredients. I found some beautiful Cara Cara oranges from California, with their gorgeous sweet overtones paired with a low acidity, they were a perfect base for my stir fry glaze. I grabbed a sweet mango, some garlic and ginger. I brought all of my ingredients home, steamed some long grain rice, fried my tempeh, simmered it in a beautiful marinade, added some color and crunch. It was beautiful and healthy, with a generous serving of fibre. I ate it on the patio, in a light sweater, while the sun beamed into my eyes. What a wonderful day I thought.
makes 4 servings
recipe adapted from 101 Cookbooks
INGREDIENTS
1 cup orange juice, freshly squeezed (3-4 oranges) or from concentrate
1 tbsp ginger, grated and squeezed
2 tbsp soy sauce
1 1/2 tbsp white wine
2 tsp maple syrup
2 small garlic cloves, crushed
10 ounces of tempeh, chopped into bite size pieces
2 tbsp olive oil
2 cups broccoli florets
1/2 small mango, sliced
4 cups rice, cooked
In a small bowl add the orange juice. Grate 1 tbsp of fresh ginger. Squeeze it between your hands live a sieve, allowing the juice to pour into the bowl. Add the soy sauce, wine, maple syrup, and garlic. Stir and set to the side.
In a frying pan or wok, heat the olive oil on medium, making sure the oil does not burn. Add the tempeh to the oil and fry for five minutes until golden. Turn the tempeh over and then continue to fry the other side for five minutes until golden.
Pour the orange juice mixture over the tempeh and simmer for 10 minutes, turning the tempeh once. Continue to simmer until the sauce forms a sticky glaze. Add the broccoli and mango to the tempeh. Place a lid on the wok and steam the broccoli until bright green and crunchy. Plate the stir fry over rice.
1 tbsp ginger, grated and squeezed
2 tbsp soy sauce
1 1/2 tbsp white wine
2 tsp maple syrup
2 small garlic cloves, crushed
10 ounces of tempeh, chopped into bite size pieces
2 tbsp olive oil
2 cups broccoli florets
1/2 small mango, sliced
4 cups rice, cooked
In a small bowl add the orange juice. Grate 1 tbsp of fresh ginger. Squeeze it between your hands live a sieve, allowing the juice to pour into the bowl. Add the soy sauce, wine, maple syrup, and garlic. Stir and set to the side.
In a frying pan or wok, heat the olive oil on medium, making sure the oil does not burn. Add the tempeh to the oil and fry for five minutes until golden. Turn the tempeh over and then continue to fry the other side for five minutes until golden.
Pour the orange juice mixture over the tempeh and simmer for 10 minutes, turning the tempeh once. Continue to simmer until the sauce forms a sticky glaze. Add the broccoli and mango to the tempeh. Place a lid on the wok and steam the broccoli until bright green and crunchy. Plate the stir fry over rice.