BBQ Tempeh & Brussels Sprouts

Most of the time I love cooking, baking and experimenting in the kitchen. But there are some nights when I just want to come home, throw something in the oven and get out of there. This balanced meal bakes all in one pan and will take less than 10 minutes to get cooking.

If you have never tried tempeh before, this a great meal to start with because the preparation is super easy and using your favorite BBQ sauce will provide a familiar flavor. Once you get more comfortable with this plant-based protein source, then we can start branching out.

 

BBQ Tempeh and Brussels Sprouts

Ingredients

• 8-oz package tempeh
• 15-20 Brussels sprouts
• 1/2 cup BBQ sauce

Preparation Instructions

1. Pre-heat oven to 400 degrees F.
2. Cut Brussels sprouts in half and tempeh into cubes.
3. Toss with your favorite BBQ sauce in a baking dish.
4. Bake for 35-40 minutes. Serves two.

**Note: If you find tempeh too bitter straight out of the package, you can steam it prior to preparing (bring to a boil then reduce heat and simmer for 10 minutes). I think it tastes good as is so I don’t bother with this step.

I was particularly hungry and paired mine with red new potatoes, but the tempeh and Brussels sprouts can act as a stand alone meal. Since the recipe makes two servings, I put the other half in a Tupperware and ate it cold the next day for lunch. I happen to like it cold, but it works really well re-heated too.

Fuel Facts

Numbers (per serving): 370 calories, 26 g protein, 10 g fat, 40 g carbs, 18 g fiber

Ingredient Breakdown:

v Tempeh – This plant-based protein is made from fermented soy beans. It has a much meatier texture than tofu and a completely different, almost nutty, flavor. One serving of Tempeh provides roughly 10% of the RDA for calcium and recent studies have shown it is absorbed just as readily as the calcium in cow’s milk.

Furthermore, the fermentation process of tempeh makes it a good source of probiotics. Probiotics are good bacteria that help restore healthy flora in our gut. These beneficial bacteria help tremendously with digestion and greatly enhance our body’s immune function.

v Brussels Sprouts – The vegetable is higher in glucosinate than any others in the cruciferous family. When digested, glucosinates break down into several cancer-fighting compounds such as indoles, nitriles, thiocyanates, and isothiocyanates. These may help protect cells from DNA damage and inactivate carcinogens.

v BBQ Sauce – Vinegar and tomatoes are at the core of most BBQ sauces and therefore can serve as a very healthy condiment or marinade. Just make sure to look for options that are under 40 calories and 300 mg sodium.