Braising may destroy some of the good bacteria on the surface of the tempeh. But as long as the internal temp doesn’t get too high, most of the probiotics will survive.
- Yield: 4 Servings
- Cooking Time: 40 Minutes
- ⅓ cup 2% reduced-fat Greek yogurt
- 1½ Tbsp ketchup
- ¾ cup plus 2 Tbsp. refrigerated sauerkraut (such as Bubbies), drained and divided
- 1 tsp Dijon mustard
- 8 oz tempeh
- 1 Tbsp olive oil
- 1 cup chopped onion
- 2 garlic cloves, thinly sliced
- 1 Tbsp. cider vinegar
- 1 Tbsp. lower-sodium soy sauce
- ½ tsp dried dill
- ½ tsp caraway seeds
- 1¼ cups water
- 8 (1-oz) slices whole-grain rye bread, toasted
- 2 oz Swiss cheese, shredded (about ½ cup)
How to Make It
- Place Greek yogurt, ketchup, 2 tablespoons sauerkraut, and mustard in a mini food processor; process until smooth.
- Cut tempeh in half horizontally; cut each half into 4 slices, forming 8 pieces. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add onion; cook 5 minutes or until tender. Add garlic; cook 1 minute, stirring constantly. Add vinegar, soy sauce, dill, and caraway, stirring constantly. Add tempeh; cook 1 minute on each side. Add 1¼ cups water; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes or until water evaporates, turning the tempeh pieces occasionally.
- Preheat broiler to high. Place 4 bread slices in a single layer on a heavy baking sheet. Divide cheese evenly among bread slices. Broil 1 minute or until cheese melts. Top cheese with about 1 tablespoon yogurt mixture, 1½ tablespoons onion mixture, 2 pieces tempeh, and about 3 tablespoons sauerkraut. Spread remaining yogurt mixture evenly over 1 side of remaining 4 bread slices. Place bread, yogurt side down, on top of sauerkraut.
Serving Size 1
Nutritional Value Per Serving
Calories from Fat:
% Daily Value*
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.