This recipe uses the same ingredients as your orange glazed chicken, without the chicken! You can use any plant-based alternative, including tempeh and tofu.
Tempeh or Tofu? Let’s take a look at their similarities:
- Both absorb the flavor of the foods with which it is cooked, especially frozen tofu. Marinades work well, especially those with ginger and garlic.
- Both are made from soy. While tofu is made from the curds of soybeans, tempeh is made using the skinless beans
- Both are used as a protein source
There are also some key differences:
- Tempeh is fermented while tofu is not.
- Tempeh isn’t always made from soybeans. It can also be made from other legumes
- Tempeh has more flavor compared to soy
- Tempeh and tofu are different textures. Tempeh is bumpy and tough while tofu is smooth and soft. If you freeze tofu, it will become bouncier.
- Tempeh is high in B12 and a bit higher in protein and fiber compared to firm tofu. Tofu is lower in carbohydrates.
This recipe is inspired by The Spruce Eats.
Plant-Based Orange Glazed “Chicken”
Exchanges with Tempeh or Tofu: 1 Protein, 1 Fat, 1 Vegetable, 2 Starch
4 ounces tempeh (or firm tofu), cut into ¾-inch cubes
2 cups orange juice
¼ cup maple syrup or honey
4 teaspoons low sodium soy sauce
1 teaspoon ground coriander
1 teaspoon ground ginger
2 carrots, sliced thinly or grated
1 tablespoon vegetable oil
- Boil Tempeh: In a pot, boil the tempeh for 10 minutes. Drain the water out and pat it dry. (Skip this step if you’re using firm tofu)
- Make the Marinade: whisk together the OJ, maple syrup or honey, soy sauce, coriander, and ginger.
- Brown Tempeh: In a skillet, heat oil over medium heat. Add the tempeh. Flip them every so often so that they brown on all 4 sides.
- Reduce Marinade: Add the marinade and carrots to the tempeh, reduce the heat, and allow it to simmer until the marinade thickens into a sticky sauce.
Serve: Serve orange glazed tempeh with rice, riced cauliflower, or on top of steamed vegetables.