Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Protein· 1
- 150 g tempeh, thick slices150g
Carbs· 1
- 50 g brown rice50g
Vegetables· 3
- 100 g kangkung100g
- 2 cloves garlic, sliced(staple)8g
- 1 red chili, slivered(optional)10g
Sauces· 2
- 2 tsp kicap manis12g
- 1 tsp light soy(staple)5g
Fats & oils· 1
- scant 1 tsp oil(staple)4g
Brown rice on first. Slice tempeh 1 cm thick; wash and cut the kangkung.
Why? 150 g of tempeh packs 28 g protein — near chicken-breast density, plus fermented nuttiness and fibre. Top tier of plant protein.Tip: Slice THICK — thin pieces fry into chips with no bite.
Next up:Nonstick pan, medium: oil in, tempeh in one layer, ~3 min per side to golden.
- 6 min · hands-free
Nonstick pan, medium: oil in, tempeh in one layer, ~3 min per side to golden.
Why? Tempeh's surface proteins and sugars brown via the Maillard reaction — pan-gold delivers 90% of deep-fried aroma at a third of the calories.Watch out: Don't fiddle before flipping — it crumbles until the crust sets.06:00Next up:Heat to low; add kicap manis, light soy and 1 tbsp water. Swirl until every slice wears a shiny glaze. Remove.
Heat to low; add kicap manis, light soy and 1 tbsp water. Swirl until every slice wears a shiny glaze. Remove.
Why? Measure the kicap manis — 2 tsp. At 57 g sugar per 100 g, free-pouring is what turns this from a lean meal into dessert.Next up:Same pan: garlic till fragrant, kangkung on high for 90 s, a few drops of soy. Bowl it: rice, greens, tempeh, chili slivers.
Same pan: garlic till fragrant, kangkung on high for 90 s, a few drops of soy. Bowl it: rice, greens, tempeh, chili slivers.
Why? Hot and fast keeps kangkung crisp and its vitamins mostly intact — limp greens lose both texture and nutrients.Tip: This bowl carries ~8 g of fibre — the fullness lasts till your next meal.