I love the warm and satisfying flavors of this dish. It works perfectly this time of year.
Just 4 ounces of tempeh provides 41% of the Daily Value (DV) for protein for less than 225 calories and only 3.9 grams of saturated fat. Plus, the soy protein in tempeh tends to lower cholesterol levels. Keeping cholesterol levels low with soy foods may be useful for preventing heart problems, and atherosclerosis. Along with the protein benefits, 4 oz. of tempeh contains riboflavin, magnesium, manganese, phosphorus and copper! The fiber in tempeh is able to bind to toxins and remove them from the body so they can’t do damage. The protein in tempeh is perfect for a diabetic diet as it prevents high blood sugar levels.
Pomegranate Juice helps fight breast cancer, lung cancer and prostate cancer. Studies show that maternal consumption of pomegranate juice protects the brain of unborn children. It prevents cartilage deterioration and prevents plaque from building up in the arteries and may actually reverse previous plaque buildup. It could slow Alzheimer’s disease and helps lower bad cholesterol, blood pressure and offers a natural way to prevent dental plaque.
Fennel reduces inflammation and helps to prevent cancer by shutting down the intercellular signaling system and prevents activation of a potentially strong gene-altering and inflammation-triggering molecule. The volatile oil of fennel protects the liver from chemical injury. Fennel bulb is an excellent source of fiber, vitamin C, folate and potassium.
TEMPEH FILLETS WITH FENNEL AND “SAUSAGE” DRESSING AND POMEGRANATE GLAZE
For the fillets:
1 1/2 lbs.organic tempeh
1/4 cup soy sauce or tamari
1/4 cup maple syrup
1/4 t garlic powder
3/4 cup non-dairy milk
1/4 cup ground flaxseed
2 cups whole wheat breadcrumbs
2 T tempeh seasoning (see recipe)
Slice tempeh pieces in half to create large slices ¼ inch thick each. Cut each slice in half to make 12 rectangular pieces. Place soy sauce, maple syrup and garlic powder in a gallon size ziplock bag with the tempeh slices and marinate at least 30 minutes. Combine the soy milk with the ground flax seed in a pie plate or other flat bottomed bowl. In a second flat bottomed bowl combine the whole wheat breadcrumbs and tempeh seasoning. Dredge each piece of the tempeh in the soy milk and flax mixture and then the breadcrumbs. Place on a rack placed in a baking sheet. Lightly coat with olive oil spray. Bake at 400° for 10 minutes, turn, coat with olive oil spray and bake an additional 10 minutes. May broil 2 minutes on each side to brown if necessary. Just before serving cut each slice on the diagonal to create triangles. Serve with dressing and pomegranate glaze . Makes 12 slices. Serves 8.
For the fennel and “sausage” dressing:
1 T olive oil
1 large onion, chopped
8 garlic cloves, minced
3 large shallots, chopped
2 fennel bulbs, halved and chopped
12 pre-made herbivore breakfast sausages (see recipe index)
1/2 cup chopped Italian flat leaf parsley, divided
2 cups vegetable broth
1/4 cup ground flaxseed
5 cups whole wheat bread cubes
Heat olive oil in a large skillet on medium-high heat. Sauté onion until beginning to soften. Add the garlic, shallots and fennel sautéing until soft and translucent. Crumble the herbivore sausages and add to the skillet with half of the parsley. Combine the vegetable broth and ground flaxseed. Remove the fennel mixture to a large mixing bowl and add the vegetable broth mixture and whole wheat bread cubes. Toss to combine. Spray an 8″x 8″ casserole dish with oil spray and fill with the dressing and cover with foil. Bake at 400°F for 30 minutes. Serve with tempeh fillets drizzled with pomegranate glaze. Serves 8.
for the pomegranate glaze:
1 T non-hydrogenated margarine (Earth Balance)
3 shallots, finely chopped
3 cups pomegranate juice
1 1/2 cups vegetable broth
1 1/2 T organic cornstarch
3 T agave nectar
Heat non-hydrogenated margarine in a medium saucepan on medium-high heat and add the shallots. Sauté until translucent and beginning to brown. Add the pomegranate juice, vegetable broth and organic cornstarch. Whisk to blend well and bring to a boil to thicken. Reduce until slightly thickened and syrupy. Add the agave nectar and heat through stirring until desired consistency is reached. Drizzle over tempeh fillets with fennel and “sausage” dressing. ©Janice Moreland http://thekitchentwist.com