Panfried Tofu or Tempeh (All Phases)

Preparation time: 5 minutes

Total time: 20 minutes

Makes 4 servings

This basic recipe provides an easy way to prepare tempeh or tofu for use in your favorite recipes. Serve it in place of any of the meats used in the meal plans. Make enough on Prep Day to last the whole week. It keeps well in the refrigerator in an airtight container.

• 2 tablespoons extra-virgin olive oil

• 1 pound tempeh, cut lengthwise into ¼-inch-thick strips, or 14 to 16 ounces extra-firm tofu, drained, gently pressed with an absorbent towel, and cut into ¼-inch-thick strips

• 1 tablespoon soy sauce

• 3 tablespoons water

• ¼ teaspoon garlic powder

Heat the olive oil in a large cast-iron skillet or griddle over medium-high heat. Arrange the tempeh or tofu in a single layer in the skillet and cook until browned and crispy on the bottom, 5 to 7 minutes. Turn the strips over and cook on the second side until browned and crispy. Reduce the heat to low.

In a small bowl, combine the soy sauce, water, and garlic powder. Pour the sauce over the browned tempeh or tofu. For tempeh, cover and simmer for 3 minutes more on each side. For tofu, simmer, uncovered, for 1 minute or less on each side.

Serve immediately, or refrigerate for up to 10 days to use in other recipes. Reheat in a cast-iron skillet or in the toaster oven to restore the crispy texture. (See photo insert here.)

Calories: 169 (Tofu)

Carbohydrate: 2 g

Protein: 16 g

Fat: 13 g

Calories: 251 (Tempeh)

Carbohydrate: 14 g

Protein: 22 g

Fat: 13 g

Variations

Add fresh ginger or other herbs or spices to the sauce.

My Always Delicious Story

In January 2016, I had a very discouraging visit to my nurse practitioner. My weight was 230 pounds, my blood pressure was 148/88 and my HgA1c was 6.4 percent. Cholesterol numbers were all bad. The nurse practitioner told me that there was very little she could do to help me get healthy unless I took responsibility myself. So I dusted off my workout clothes and started the old-standard calorie-restriction diet. The gym workouts sucked and I only made progress by starving myself.

By May, I’d lost eighteen pounds and some of the labs showed a small improvement. But a trip to Las Vegas and the births of two grandchildren interrupted my workout routine and dieting. Every trip through a checkout line was an excuse for a candy bar or two. At my September checkup, my HgA1c was 6.5 percent, higher than ever.

Then a friend on Facebook told me about Always Hungry? The “science” of it made sense, and my wife was willing to join me, so we jumped into Phase 1 at the end of October. I started walking, too—as it turns out, there are miles of trails in the hills near our house. Now I’m up to five or six miles most mornings. My energy level has gone through the roof, a significant non-scale victory (NSV).

Today’s visit to the nurse practitioner was amazing. Weight 192 pounds, blood pressure 115/70, and HgA1c 5.2 percent, a huge NSV! Cholesterol numbers are perfect. By the way, my wife’s HgA1c dropped from 6.5 percent in November to 5.9 percent this January!!!

We’re about 99 percent Phase 1, except for my wine. We weathered Thanksgiving, Christmas, and a family vacation in January without much difficulty. And luckily, the few times we fell off the wagon didn’t trigger cravings for more of the same. Always Hungry? has been life-changing!

Gary M., age 65, Orcutt, California