Crispy Lemongrass Tempeh with Rice

14 30 591
Ingredients Minutes Calories
Prep Cook Servings
20 min 10 min 4
Crispy Lemongrass Tempeh with Rice
Health Highlights

Ingredients


1 cup Basmati rice, dry
1/2 cup Corn flour, whole grain (Corn)
1 dash Salt and pepper
3 tbsp Gluten free flour
1/3 cup Water
1 tsp Vegetable stock/broth, gluten-free (FODMAP-friendly liquid or powdered + water)
1 tbsp Lemongrass (Minced)
1 tsp Ginger (Minced)
1 gm FreeFOD Low FODMAP Garlic Replacer (1 tsp)
2 green onion (stem) Green onion (green parts only)
1/2 tbsp Lemongrass (Minced)
57 gm Oil, rice bran
200 gm Tempeh (tempe)
1 1/4 cup Bread crumbs, plain, gluten free

Instructions


  1. Prepare rice as per package instructions.
  2. Stir the corn flour, salt, and pepper together in a bowl.
  3. In a separate bowl, prepare the batter. Add the gluten-free flour, water, powdered stock, and lemongrass. Stir well and set aside.
  4. Next, prep the lemongrass oil mixture by whisking the ginger, garlic replacer, spring onion, lemongrass, and rice bran oil until well combined. set aside.
  5. Coat the tempeh with the corn flour mixture on all sides then dip into the batter, coating evenly. 
  6. Dip the tempeh into the gluten-free breadcrumbs to coat the batter. 
  7. In a frying pan, heat the lemongrass oil mixture. Once hot, add the tempeh and fry until golden on all sides. Set aside and continue to fry the rest of the pieces.
  8. Serve with rice, extra spring onions (green tips only), and optional low FODMAP sweet chili sauce for dipping.

Notes:

FODMAP Information: Our low FODMAP recipes are based on Monash University. Please refer to the Monash University FODMAP smartphone app for the latest lab-tested information. The main goal of the low FODMAP diet is to eat as diverse as possible without triggering symptoms.


Nutrition Facts

Per Portion

Calories 591
Calories from fat 187
Calories from saturated fat 39
Total Fat 20.8 g
Saturated Fat 4.3 g
Trans Fat 0
Polyunsaturated Fat 7.5 g
Monounsaturated Fat 7.4 g
Cholesterol 0
Sodium 188 mg
Potassium 335 mg
Total Carbohydrate 85 g
Dietary Fiber 2.0 g
Sugars 0.4 g
Protein 17.3 g

Dietary servings

Per Portion


Grain 3.3
Meat Alternative 0.7

Energy sources


Pygal57%465.8564132291447213.1311557112707432%293.35873311653194208.9051563395619312%348.49284160010006113.1015172938862257%32%12%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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