foodconsumer.org: Healthy Recipes: Lemon Broiled Tempeh Healthy Recipes: Lemon Broiled Tempeh ================================================================================ admin on 10/25/2009 22:01:00 FROM THE AMERICAN INSTITUTE FOR CANCER RESEARCH Expand your menu options by incorporating unusual ingredients with traditional items to create powerhouse nutritional dishes that provide exciting textures and taste. This easy to prepare recipe features tempeh and is an excellent way to start. Tempeh is made by fermenting cooked soybeans, although specialty tempehs can be made from other types of beans, wheat or a mixture of beans and whole grains. A protein staple in Indonesia for several hundred years, tempeh is a good source of several vitamins and minerals and contains health-promoting phytochemicals, such as isoflavones and soy saponins. Tempeh also is high in fiber because it retains the whole bean. It has a firm texture and a nutty mushroom flavor. Often referred to as “Javanese meat,” tempeh is made by a controlled fermentation process that binds soybeans into a cake form that can be easily sliced. It is readily available in many markets both fresh and frozen. When selecting tempeh, look for solid cakes with a whitish bloom. Black flecks or veining are also acceptable, but any other color suggests that the tempeh may not be fresh or has gone bad. Tempeh can be grilled, baked or, as in this recipe, broiled. Naturally bland, it easily absorbs the flavors of its companion ingredients, such as soy or tamari sauce and lemon. Zucchini and red bell peppers provide color and contrasting texture while mushrooms accentuate the earthy flavor of the dish. Sesame seed oil dates back to 3000 BC in the Middle East and is often referred to as the “queen of oils.” Sesame seeds are thought to be one of the oldest condiments and were an integral part of the varied cuisines of India, Egypt, Persia—now modern day Iran. Because sesame pods readily burst open at the slightest touch when they are ripe, they provided Ali Baba with the magic words “open sesame” to instantly gain access to a robber’s cave in the story “Ali Baba and the Forty Thieves.” Sesame seed oil was the major oil used in the U.S. during the 1930s but with the rise of inexpensive soybean and cottonseed oils in the 1950s, its use declined. A 1956 bake-off contest reversed this trend when a Washington, DC winner created an Open Sesame Pie that inspired commercial bakers to sprinkle the tasty little seeds on a variety of breads and crackers. They were later added to hamburger buns, a trend which continues today. So enhance your menu by taking advantage of tempeh’s versatility and delicious taste with this easy to prepare recipe. Lemon Broiled Tempeh *1 - 12 ounce package tempeh, sliced or cubed (firm tofu may be substituted) * 1 medium onion, sliced * 2 freshly squeezed lemons * 2 Tbsp. reduced sodium tamari or soy sauce * 2 Tbsp. toasted sesame seed oil * 2 medium zucchini, sliced * 1 cup sliced shitake mushrooms * 1 medium red bell pepper, sliced * Dash of freshly ground pepper * Toasted sesame seeds, for garnish * 1 cup sliced green onions, for garnish Combine all ingredients, except sesame seeds and green onions, in glass baking dish and marinate for 3 hours or overnight. Bake at 400 degrees for 30 minutes, stirring occasionally to prevent sticking. After baking, finish by broiling for 10 minutes, making sure not to burn it. In small pan, place sesame seeds. Toast over medium heat for 1-2 minutes (keep them moving) until seeds are lightly brown. Set aside. Serve over your favorite rice or grain. Garnish with toasted sesame seeds and green onion. Makes 4 servings. Per serving: 300 calories, 17 g total fat (3 gm saturated fat), 25 g carbohydrate, 19 g protein, 4 g dietary fiber, 220 mg sodium. *** The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $91 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.