Thursday, October 3, 2013

BBQ Tempeh Sandwiches

Healthy vegetarian recipe

BBQ Tempeh Sandwiches with Roasted Potato Wedges & Broccoli
from the blue Apron
  • serves 2
  • 1 Large Russet Potato
  • ½ Cup Barbecue Sauce
  • 1 Tablespoon Brown Sugar
  • 1 Lemon
  • 8 Ounce Package Tempeh
  • 1 Head Broccoli
  • 1 Large Bunch Cilantro
  • 1 Red Onion
  • 1 Tablespoon Herbes de Provence
  • 2 Potato Rolls
  • Prepare your ingredients:
    Preheat the oven to 500°F. Wash and dry the fresh produce. Thinly slice the tempeh on an angle. Cut the broccoli into florets. Roughly chop the cilantro. Cut the potato in half lengthwise, then cut each half lengthwise into quarters to make 8 wedges. Peel and thinly slice the red onion.
    Make the potato wedges:
    In a medium bowl, combine the potato wedges,about 1 tablespoon of olive oil, the herbes de Provence, and plenty of salt and pepper. Toss to coat, then transfer them to a lightly oiled baking sheet in a single layer. Roast in the oven for about 15 minutes.
    Roast the broccoli:
    While the potato wedges roast, drizzle the broccoliwith about 1 tablespoon olive oil. Season with salt and pepper and toss to coat. Transfer the broccoli to the baking sheet with the potatoes. Roast them together for 8 to 10 minutes (about 25 minutes total for the potatoes), or until the broccoli is browned and the potatoes are completely tender when pierced with a fork.
    Cook the tempeh:
    While the potato wedges and broccoli roast, heat a little olive oil in a medium pan on high until hot. Add the sliced tempeh in a single layer, and cook about 2 minutes per side, or until browned. Reduce the heat to medium, then add the onion. Cook 6 to 8 minutes, or until softened, stirring occasionally. Stir in the brown sugar, barbecue sauce, and 2 to 3 tablespoons of water. Cook 1 to 2 minutes, or until combined. Season with salt and pepper to taste.
    Toast the rolls:
    Lightly drizzle the insides of the potato rolls with olive oil. Place the rolls directly on the oven rack to toast for 30 seconds to 1 minute, or until lightly browned. (Keep a close eye on them, they can burn quickly.)
    Plate your dish:
    Place a toasted potato roll on each of 2 plates. Spoon half the barbecue tempeh mixture over the bottom halves of each of the potato rolls. Top the tempeh with the cilantro and then the top halves of the rolls. Divide the potato wedges and roasted broccoli between the plates. Garnish with lemonwedges. Enjoy!
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