Estimated Nutrition (whole recipe, rough)
Counts 15 of 20 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Tempeh | 100g | 160 |
| Yogurt | 170g plain Greek | 100 |
| Orange | 1 medium (131g) | 62 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Carrot | 1 medium (61g) | 25 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salad | not in our table | 0 |
| Endive | not in our table | 0 |
| Radicchio | not in our table | 0 |
| Leaf | not in our table | 0 |
| Mandarin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- marinade
- 2 tbsp orange marmalade, low-sugar
- 1 tsp ginger, fresh, minced
- 1 tsp garlic, fresh, minced
- 1/4 cup lemon juice, fresh
- 1/4 cup vinegar, rice wine
- 1/4 cup soy sauce, low sodium
- 1/3 cup orange juice, fresh
- 1/4 tsp pepper, cayenne, or to taste
- salad
- 1 lbs tempeh, any variety
- 4 cup greens, mixed salad such as
- -curly endive, radicchio &
- -leaf lettuce
- 1 med carrot, coarsely grated
- 1 cup mushrooms, thinly sliced
- 1 cup oranges, canned, mandarin
- -slices, drained
- 1/3 cup yogurt, nonfat, plain, to ½ c
- =
Directions
Combine marinade ingredients in a shallow pan. Set aside. Cut tempeh into strips about 2 inches long & ½ inch wide. Steam 20 minutes. Drain well; add to marinade. Cover and refrigerate, basting tempeh with marinade occasionally. In a large salad bowl, toss together greens, carrot, mushrooms and orange slices. Strain marinade from tempeh into a separate bowl. Toss tempeh with salad. Stir yogurt into marinade, adding more for a creamier texture; taste for seasoning, the toss with salad. Serves Variation: for a lovely presentation, garnish the perimeter of the serving dish with slices of cooked beets. Per serving: 235 cal; 15g prot; 5g fat; 31g carb; 0.1 mg chol; 428mg sod; 6g fiber