Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
A wonderful main meal salad, full of color and flavor.
Diet Type: Vegetarian
Ingredients:
  • 8 oz. Tempeh, cut into 1/2" cubes
  • 1 cup water
  • 1/4 cup Tamari
  • 2 cloves garlic, peeled and halved
  • 1 tablespoon canola oil
  • 1 head broccoli, cut into florettes; stems peeled and sliced
  • 1 red bell pepper, chopped
  • 1/2 cup dried cranberries
  • 5 ounces silken soft tofu
  • 2 tablespoons honey
  • 1/4 cup water
  • 1 tablespoon canola oil
  • 1/2 teaspoon Curry powder
  • 5 ounces prepared mango Chutney
  • 1/4 cup chopped roasted peanuts
  • 1/4 teaspoon dried red crushed pepper
  • 1 large clove garlic, minced
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Bring tempeh, water, Tamari, and garlic to a boil in a saucepan. Cover and simmer 10 minutes. Remove tempeh and reserve marinade for another use. Heat oil in a skillet over medium heat. Pan-fry tempeh about 2 minutes on each side, or until golden brown. Remove from pan and set aside. Place broccoli and bell pepper in a steamer basket with 1" of water and steam for 3-4 minutes. Remove basket from pot and rinse vegetables under cold water to stop the cooking process. Broccoli should be bright green. Make Chutney Dressing by placing tofu, honey, water, oil, garlic, red pepper and Curry in a blender or food processor and blend until smooth. Add Chutney and pulse-blend until just mixed. Place tempeh, broccoli and cranberries in a serving bowl and add dressing. Toss to mix well. Chill. Sprinkle w

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 390
    Calories from Fat 184
     % Daily Value*
    Total Fat 20g31%
      Saturated Fat 3g14%
      Mono Fat 9g 
      Poly Fat 7g 
    Sodium 1060mg44%
    Total Carbs 38g13%
      Dietary Fiber 8g32%
      Sugars 0g 
    Protein 23g 
    Iron30%
    Calcium21%
    Vitamin B-630%
    Vitamin C258%
    Vitamin E27%
    Vitamin A59%
    Selenium17%
    Manganese85%
    Copper35%
    Zinc14%
    Potassium30%
    Phosphorus37%
    Magnesium33%
    Pantothenic acid14%
    Niacin26%
    Riboflavin29%
    Thiamin20%
    Folate42%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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