High-Protein BBQ Tempeh with Caramelized Onions Recipe
Tempeh is a high-protein, lower-fat alternative to meat. It’s a traditional fermented soy food that provides a higher concentration of hormone-regulating isoflavones than tofu or soymilk. Onions are one of the best sources of quercetin, a powerful antioxidant and anti-inflammatory.
Serves 4.
For the tempeh:
1 lb. tempeh, cut into quarters
¼ c. prepared barbecue sauce
Non-stick spray
For the onions:
4 medium-sized onions, sliced
1 T. olive oil
¼ c. balsamic vinegar
1 T. brown sugar
1 tsp. thyme, dried
½ tsp. each salt and pepper
To make the tempeh:
- Preheat oven to 350 degrees.
- Spray a cookie sheet with non-stick spray.
- Arrange tempeh on cookie sheet, spread ½ of the sauce on top.
- Bake 10 minutes. Flip tempeh, coat with rest of sauce and cook another 10 minutes.
- Serve atop onions, or on a hamburger bun, topped with onions.
To make the caramelized onions:
- Saute onions in olive oil until they begin to color.
- Add balsamic vinegar and brown sugar; stir to combine.
- Cover, reduce heat to low and cook another 20-30 minutes, stirring occasionally, until onions have cooked down and darkened.
- Add thyme last and toss to combine.
Nutritional Information per Serving: 346 calories, 22 g protein, 33 g carbohydrates, 15 g fat (3 g saturated), 0 mg cholesterol, 1.6 g fiber, 300 mg sodium.
