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Buffalo Tempeh

SERVES 4 ●ACTIVE TIME: 15 MINUTES ● TOTAL TIME: 30M MINUTES

(CAN BE MADE GLUTEN FREE IF USING GF HOT SAUCE)

PER SERVING

(¼ RECIPE):

Calories: 130

Calories from fat: 20

Total fat: 2.5 g

Saturated fat: 0 g

Trans fat: 0 g

Total carb: 18 g

Fiber: 5 g

Sugars: 1 g

Protein: 9 g

Cholesterol: 0 mg

Sodium: 290 mg

Vitamin A: 30%

Vitamin C: 4%

Calcium: 6%

Iron: 2%

Hot sauce lovers only! When you’re craving something spicy, saucy, and greasy, this tempeh does the trick. The thing is, they aren’t actually greasy or fatty, they only look like they are. There’s no oil in the marinade, and don’t be suspicious that it contains only four ingredients; plenty of garlic and oregano will make you crave these winglike tempeh wedges even when you’re not watching the big game. I love to mix this sauce with Mac & Trees (page 184), so pour some Easy Breezy Cheezy Sauce (page 173) over your macaroni and then top it with Buffalo Tempeh. Or, try Buffalo Tempeh with Cool Slaw (page 38). Anything creamy and cooling will be great with this recipe.

8 ounces tempeh, cut into wedges (see below)

MARINADE:

½ cup vegetable broth

½ cup cayenne hot sauce

6 cloves garlic, minced

2 teaspoons dried oregano

To create wedges, slice the tempeh in half across the waist. Slice the resulting square in half. You’ll have four rectangles. Slice each of those rectangles corner to corner. The resulting triangular wedges are great for baking, grilling, or sautéing.

Prepare your steaming apparatus. Steam the tempeh for 5 minutes; this will loosen the tempeh up and get it ready to absorb the marinade flavors.

Mix together the marinade ingredients in a medium-size mixing bowl. When the tempeh is done steaming, immediately transfer it to the marinade. Let it marinate for at least 10 minutes, up to an hour.

Preheat a large skillet over medium-high heat. Spray the pan with a bit of nonstick cooking spray. Add the tempeh slices and reserve the marinade. Cook the tempeh for 10 minutes, flipping it often, until it has browned a bit. Add the remaining sauce and turn up the heat to high. Let the liquid boil and cook down for about 5 minutes. That’s it!

CHAPTER 6

Talk Pasta to Me (& Noodles!)

OH, THOSE CARB-FEARING ’90S. THEY HAD EVERYONE RUN FOR the hills the moment a forkful of pasta was spotted. Look at them all, slurping up those long strands of fettuccine (a.k.a. pure evil), dripping with sauce, washing it down with wine ... surely if you’re enjoying life, there has got to be a price to pay! And so they took to their ThighMasters, cursing the carb eaters and weeping into their Atkins bars.

What is complex about a carbohydrate?

At its most basic, a carbohydrate is fuel for our body. All carbs end up as glucose, but in nutrition, as in life (or on road trips to see your best friend’s cousin’s band in faraway Canadian cities), sometimes the journey is more important than the destination. Complex carbohydrates take longer for our body to digest, keep us full longer, and don’t cause our blood sugar to spike. Unlike simple carbohydrates (such as sugar and white bread), complex carbohydrates have fiber and other nutrients that are important to maintain weight and to keep us healthy.

But guess what? Pasta is good for you! From Italian favorites such as lasagna, macaroni, and linguine to Japanese staples such as soba and udon, this chapter does not discriminate. We embrace each and every noodle—spirals, ridges, curves, and all. The key with pasta is limiting refined carbs and upping the fiber, and there are a variety of pastas that make it easy to do so.

You don’t need to employ outdated weight-loss techniques to make pasta a meal you can enjoy. No need to use a tiny bowl to make the meal look larger, or to put the fork down between every bite. In fact, use the biggest bowl you’ve got and fill that bowl—but with veggies, sauce, and beans. A 2-ounce (uncooked) serving of pasta may look skimpy on its own but really (honestly!