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| Recipe: Lemon, Fennel, Tomato Tempeh |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 15 min.
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| Ingredients: |
- 2 tsp. fennel seed, crushed
- 1/4 cup olive oil
- 4 clove garlic, minced
- 1/2 cup sun dried tomatoes, chopped
- 2 tsp. lemon zest
- 1 tsp. salt (optional)
- 1 tsp. pepper
- 1 Lbs. tempeh, cut into 1-0/1 inch slices
- 1 lemon, sliced
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| Cooking Directions: |
Preheat oven to 400° F. Combine first 7 ingredients in a
bowl. Spread half the mixture onto tempeh slices. Arrange tempeh in
the bottom of a lightly oiled baking dish. Bake 15 minutes or
until lightly golden. Serve tempeh with remaining marinade and lemon
slices. |
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| Per Serving:
calories 381, fat 22.0g, calories from fat 52%, protein 23.2g, cholesterol 0.0mg, dietary fiber 8.4g
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| Nutrients |
Exchanges |
| Calories |
381 |
Milk Exchanges |
0.0 |
| Protein |
23.2g |
Vegetable Exchanges |
0.7 |
| Carbohydrates |
27.7g |
Fruit Exchanges |
0.2 |
| Dietary Fiber |
8.4g |
Bread Exchanges |
1.2 |
| Sugar |
3.3g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
22.0g |
Lean Meat Exchanges |
2.3 |
| Saturated Fat |
3.3g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
12.1g |
Fat Exchanges |
2.6 |
| Poly-unsaturated Fat |
6.6g |
| % Calories from Fat |
52% |
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|
| Cholesterol |
0.0mg |
| Sodium |
150.6mg |
| Vitamins |
Minerals |
| Vitamin A |
85.2IU |
Calcium |
141.5mg |
| Thiamin (B1) |
0.3mg |
Copper |
1.0mg |
| Riboflavin (B2) |
0.2mg |
Iron |
3.8mg |
| Niacin (B3) |
6.0mg |
Magnesium |
100.4mg |
| Vitamin B6 |
0.6mg |
Manganese |
2.0mg |
| Vitamin B12 |
1.1mcg |
Phosphorus |
273.2mg |
| Vitamin C |
19.8mg |
Potassium |
723.6mg |
| Vitamin E |
3.0IU |
Selenium |
4.3mcg |
| Folate |
66.7mcg |
Sodium |
150.6mg |
| Pantothenic Acid |
0.6mg |
Zinc |
2.5mg |
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