Barry’s Tempeh Pesto Stir Fry

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This entry is part 11 of 14 in the series Low Carb Pot Luck

Low Carb Pot Luck

 

 

 

 

 

 

 

 

 

Barry’s Tempeh dish was part of a low-carb pot luck conducted by the Boulder Very Low Carb Diabetes Support Group.  We encouraged people to make it easy and fun, and to bring “tasting” size portions with no more than 5 grams carb in an actual serving, and smaller samples still for more tastings.

Makes 30 servings with 5 grams carb per serving

Ingredients

  • 2 Tb coconut oil
  • 2 packages 16-ounce organic tempeh
  • 300 g cauliflower
  • 10 oz (288 g) sliced tricolor peppers
  • 118 g (medium) organic onion
  • 118 g organic green beans
  • 125 g mushrooms
  • 40 g carrot (1 small)
  • 130 g fresh green pepper
  • 3 cloves garlic (13 g)
  • 411 g rainbow chard (2 bunches)
  • 6 g fresh basil
  • salt and pepper
  • 2 Tbs organic virgin olive oil
  • 225 g pesto
  • 55 g grape tomato

 

DIRECTIONS
  1. Gather, wash, prep ingredients.
  2. Boil water and steam small cauliflower heads.
  3. At the same time, melt coconut oil in a large cast iron pan. Slice tempeh thinner and into small squares, stir fry both sides. remove.
  4. Clean pan, heat olive oil.Start stir fry. Add onions, mushrooms, frozen veggies (tri color peppers, green beans) if any, and continue to add longer cooking veggies (chard, carrot, etc.) first. Add garlic, salt, pepper. Add shorter cooking vegetables last. Keep stirring. Add steamed cauliflower, tempeh last, then pesto, fresh basil, sliced grape tomatoes last. Gently stir. Enjoy!

Makes 30 Servings with 5 grams per serving

Calories: 100
Protein:   7 g  28%
Fat:       6  g 53%
Carb:     5 g 18%

 

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