打拋辣味天貝藜麥飯佐烤時蔬、半熟蛋

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打拋辣味天貝藜麥飯佐烤時蔬、半熟蛋

Spicy stir-fried tempeh with basil, served with grilled vegetables, soft-boiled egg, and quinoa rice

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食材準備時間 / 15 min

烹飪時間 / 10 min

準備食材 /

✓天貝半包

✓大蒜1-2顆

✓辣椒1/2條

✓玉米筍5-6根

✓大番茄半顆

✓九層塔一把

✓調味料：醬油一大匙，魚露半匙、米酒半匙、味霖適量

✓一顆蛋

✓適合烤的時蔬如花椰菜、櫛瓜、蘆筍

✓半碗熟藜麥飯

A delicious tempeh which will satisfy your taste buds! Served with quinoa rice, grilled veggies and soft-boiled egg. A tasty and nutritious vegan lunch with high protein.

Ingredients:

Tempeh 120g, 1-2 cloves of garlic, ½ a chili, 5-6 pieces of baby corn, ½ a tomato, a handful of basil leaves, 1 egg, some veggies as you prefer (recommended those suitable for grilling), 1 bowl of quinoa rice. Seasoning: 2 tsp of soy sauce, 1 tsp of fish sauce, appropriate amount of rice wine and sugar.

天貝切塊、大蒜、辣椒切末、玉米筍5-6根切小丁，大番茄去籽切丁，九層塔一把洗淨切碎。綠花椰與白花椰切小朵，灑鹽胡椒、咖哩粉或喜好的香料，淋點橄欖油，入烤箱180-200度烤15-20分鐘。冷水下鍋開中火煮蛋，滾了後計時七分鐘撈起。

平底鍋中火倒一匙油，先煎炒天貝至表面金黃色呈起備用。同鍋再倒少許油，下蒜末與辣椒爆香，加入玉米筍一同拌炒。接著，倒回天貝和番茄丁，加入醬油一大匙，少許魚露和味霖/糖提味，炒至入味，加點米酒，下九層塔快速拌一拌起鍋！

打拋辣味天貝搭配一碗藜麥飯、半熟蛋與烤時蔬，完成。

Slice the tempeh, mince the garlic and chili, cut the baby corn into cubes, dice the deseeded tomato. Rinse a handful of basil and chop into pieces. Cut the veggies into bite-size. Sprinkle some salt, pepper and curry powder on the veggies, drizzle 1 tsp of olive oil over them, and grill in an oven at 180-200C for 15-20min. Then, bring a small pot of water to a boil, and cook the egg for 7 min.

Heat up 1 tsp of oil on a frying pan, grill the tempeh on each side, then remove them from the pan and set aside for later use. On the same pan, add a little bit of oil and fry the minced garlic and chili together until fragrant, then add the baby corn and stir-fry together. Next, add the grilled tempeh and tomato, season with soy sauce, fish sauce and sugar, and stir-fry until the sauce thickens. Subsequently, add some rice wine, and keep frying with basil leaves.

Lastly, serve the tempeh with a bowl of quinoa rice, soft-boiled egg and roasted veggies. Enjoy your meal!

Spread the guacamole on a piece of toast, and top with scrambled eggs and sauteed mushrooms. A yummy meal is ready to serve😍

營養素 (1-2人份)

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熱量 691 大卡

蛋白質 50.7 公克

脂肪 24.1 公克

碳水化合物 62 公克

膳食纖維 19.9 公克

鐵 10 毫克

鈣 286毫克

​ 2023 © May U Fit Corp., Ltd

2023 © May U Fit Corp., Ltd