Of which 12.3 g sugars and 3.9 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (tempeh) · Fiber (brown rice)
Allergens gluten, soy, sesame
Marinated tempeh with brown rice and broccoli
Tempeh caramelized in soy and ginger, with brown rice and perfectly cooked broccoli.
Ingredients
- 240 g (8½ oz) tempeh, thinly sliced
- 140 g (5 oz) brown rice, uncooked
- 300 g (10½ oz) broccoli, cut into small florets
- 30 g (1 oz) soy sauce
- 1½ tbsp olive oil (15 g / ½ oz)
- 2 cloves garlic, minced (10 g)
- 1 tbsp sesame seeds (10 g)
- 15 g (½ oz) maple syrup
- grated fresh ginger and black pepper, to taste
Method
- In a bowl, mix the soy sauce, garlic, ginger and maple syrup. Add the tempeh slices and let them marinate for 20 minutes (or overnight).
- While the tempeh marinates, cook the brown rice in salted water for about 25 minutes, until tender. Drain.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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