Healthy Recipes Cooking Methods Healthy One-Pot Meals Healthy One Skillet Recipes Crispy Tempeh Steaks with Sun-Dried Tomato Cream Sauce Are Packed with 8 Grams of Fiber 5.0 (2) 2 Reviews This plant-based twist on "marry me" chicken uses tempeh instead of chicken, providing a gut-friendly fiber boost. Choose “original” tempeh to make sure your “steaks” are free from added flavorings. By Marianne Williams Marianne Williams Marianne Williams has been a test kitchen professional for Dotdash Meredith since 2016. Her recipes have been featured in many publications, including Food & Wine, Real Simple, Southern Living, Health, Rachael Ray and other print and digital brands. EatingWell's Editorial Guidelines Published on October 10, 2024 Tested by Amanda Stanfield Tested by Amanda Stanfield Amanda Stanfield is a Test Kitchen assistant in the Dotdash Meredith Food Studios. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels. As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Active Time: 25 mins Total Time: 25 mins Servings: 4 Nutrition Profile: No Added Sugar Sesame-Free Nut-Free High-Fiber High-Protein Egg-Free Gluten-Free Gut Healthy Anti-Inflammatory Mediterranean Diet Jump to recipe Get ready to elevate your plant-based cooking game with these Crispy Tempeh Steaks with Sun-Dried Tomato Cream Sauce. A flavorful twist on the classic “marry me” chicken, the probiotic-packed tempeh delivers a satisfying crunch. Baby kale comes in with a pop of green and prebiotic fiber, while the sun-dried tomato sauce, rich with Parmigiano-Reggiano, brings everything together. Read on for our expert tips, including where to find tempeh at the grocery store. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! Tempeh can be found in the grocery store’s refrigerated section, typically near the tofu and kimchi.If you have sun-dried tomatoes that aren't packed in oil, you can use olive oil instead of sun-dried tomato oil.You can swap out the tempeh for another protein like tofu. Nutrition Notes Tempeh is a nutrient-rich source of plant-based protein, offering a complete profile of essential amino acids, along with a rich supply of vitamins and minerals. This makes it an excellent choice for anyone exploring meatless options. The natural fermentation process of tempeh adds probiotics, which enhance gut health and digestion. Moreover, the isoflavones and healthy fats in tempeh actively support heart health by lowering cholesterol levels and reducing inflammation. Did you know sun-dried tomatoes are indeed dehydrated tomatoes? Drying them in the sun for several days not only intensifies their tangy flavor but also their antioxidant profile. Tomatoes contain lycopene, which reduces inflammation and supports overall gut health. Baby kale is a nutritious vegetable, packed with vitamins such as A, C and K, and essential minerals like calcium and potassium, all of which contribute to strong bones and overall health. Its abundant antioxidants, including quercetin and lutein, help reduce inflammation and support heart and eye health. The fiber in kale promotes healthy digestion and helps keep you satisfied between meals. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Cook Mode (Keep screen awake) Ingredients 1 (8-ounce) package original tempeh ½ cup drained sun-dried tomatoes in oil, chopped, plus 3 tablespoons oil from jar, divided ½ teaspoon ground pepper ½ teaspoon salt, divided 1 large shallot, chopped (about ½ cup) 1½ tablespoons unsalted butter ¾ cup unsalted vegetable broth 4 cups packed baby kale ½ cup heavy cream 1 teaspoon Italian seasoning ½ cup grated Parmigiano-Reggiano cheese, divided 1 tablespoon torn fresh basil or small basil leaves Directions Cut 8 ounces tempeh in half crosswise. Cut each half in half lengthwise to create 4 thinner (about 3½-by-1½-inch) tempeh “steaks.” Arrange on a large plate; drizzle with 1½ tablespoons sun-dried tomato oil. Sprinkle with ½ teaspoon pepper and ¼ teaspoon salt. Heat 1 tablespoon sun-dried tomato oil in a large skillet over medium-high heat. Add the tempeh; cook until golden brown and crispy on both sides, 2 to 3 minutes per side. Return to the plate and set aside. Wipe the pan clean. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Heat the remaining ½ tablespoon sun-dried tomato oil in the skillet over medium-high heat. Add shallot; cook, stirring often, until almost softened, 2 to 3 minutes. Add 1½ tablespoons butter; cook, stirring often, until the shallot is soft, about 1 minute. Add chopped sun-dried tomatoes and ¾ cup broth; cook, stirring occasionally, until the liquid has reduced to about ¼ cup. Add 4 cups baby kale; cook, stirring constantly, until wilted, about 1 minute. Reduce heat to medium-low; add ½ cup cream, 1 teaspoon Italian seasoning and the remaining ¼ teaspoon salt. Simmer, stirring occasionally, until the sauce starts to thicken, about 2 minutes. Remove from heat. Add ¼ cup Parmigiano-Reggiano; stir constantly until melted. Nestle the tempeh into the sauce, spooning some over the top. Sprinkle with the remaining ¼ cup Parmigiano-Reggiano and 1 tablespoon basil. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Nutrition Information Serving Size: 1 tempeh “steak” & ½ cup sauceCalories 421, Fat 33g, Saturated Fat 13g, Cholesterol 47mg, Carbohydrates 21g, Total sugars 2g, Added sugars 0g, Protein 16g, Fiber 8g, Sodium 460mg, Potassium 885mg Frequently Asked Questions Can I make crispy tempeh steaks ahead? We wouldn’t make this recipe ahead of time. The tempeh will lose its crispiness, and the perfectly wilted kale won’t have an ideal texture if left too long in the cream sauce. How should I store leftovers? If you have leftovers, refrigerate them in an airtight container for up to one day. Make sure the dish is cool before you transfer it to the fridge. When you’re ready to reheat it, you can do so on the stovetop or in the microwave. What should I serve with crispy tempeh steaks? Serve these tempeh steaks with your favorite whole-wheat pasta shape, brown rice or cauliflower rice. A hunk of crusty bread is a must to soak up the sauce. To round out the meal, include a leafy green salad. EatingWell.com, October 2024 Rate It Print Additional reporting by Christa Brown, M.S., RDN, LD Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines