Beef & Tempeh Vegetable Stir Fry

Introduction

This is a really great, fast, and easy-to-prepare dish for feeding a small group of children with a delicious and extremely nutritious meal that can keep them energized and nourished throughout the day as a lunch meal or satisfied through the night when offered during dinner time. Personally, I believe it's best to eat small amounts continuously throughout the morning and then eat a well-rounded, large meal at the mid-point between when you wake and sleep. In other words, it would be snacking or mini-breakfasts, then dinner-sized lunch, then later an hour or two before bedtime, a dessert-styled breakfast item, such as an omelette or crepe. To be honest, omelettes are really not a great starter for the day, or eggs in any form for that matter. 

Needless to say, your significant other, attending to business matters, depending on you for domestic matters, cheating on your agreed upon diet every chance they get, and not interested in any meals or foods with the words health or healthy associated to them, will appreciate hearing the benefits of this power-packed, energy-boosting, romantically-appearing entrée that presents with the fine decadence you would only imagine to receive at a Michelin-rated or NY Times-starred eatery. Be forewarned, Tempeh can be temperamental, and a gentle touch is demanded if the opposing protein is to perfectly balance the meal so the two complement rather than compete. 

One last note: If you wonder why the supplies call for a pan rather than a wok, it is because a wok tends to cook at higher heat settings, whereas pans can distribute the heat more evenly at lower settings, which allows for the food to remain more nutritious without sacrificing flavor.

From the Tool Shed 

Make sure you have the supplies first, and then try to have as much of the ingredients as possible. A few missing here and there is not the end of the world, after all, it's a stir fry! However, Tempeh and Beef are not an easy pair to please the palate without precision. You may consider substituting white meat chcken breast cut into 1" cubes to replace the beef the first few attempts.

Supplies

You'll need a solid metal or non-stick french skillet or deeper-than-breakfast worthy sautéing or frying pan with a transparent (glass preferred) cover of matching or slightly smaller size. Personally I prefer the non-stick when it comes to stir fries, so then I don't have to pay attention as much, but be forewarned, I do have a wonderful inner clock that often betrays me, but sometimes allows me to remember to tend to my kitchen duties before a healthy meal turns red alarm fire with no chili in sight. 

Two or three wooden spatulas. I caution and urge my felllow blog-reading recipe riskers: metal on metal makes mealtimes most malnourishing! I prefer one or two small round wooden spatulas for the stir fry, one flat, longer spatula for the earlier stages of the ingredients before they are left to simmer (and before the two small round ones will be necessary), and I typically use one of the round ones for the rice, but I have a rice cooker, so if you don't, then you can add a medium-sized pot to the list and an additional spatula, flat or round, and medium length or longer. 

Ingredients

At least One Quart Water, spring or filtered preferred

At most Three Teaspoons Hot Chili Sesame Oil, available at any supermarket

Four Tablespoons Olive Oil, cold pressed and/or organic preferred

Four to Ten Tablespoons honey, organic preferred

1/4 Cup Apple Cider Vinegar, organic preferred

1/2 Can Guinness Draft (approx. 1/2 pint)

Three Tablespoons Balsamic Vinegar, organic preferred (DO NOT confuse with vinagrette)

One Teaspoon Sea Salt, organic preferred, kosher or regular salt also good

One Package Tempeh, protein-alternative, any flavor

1/2 Pound Ground Beef from butcher, or 1/2 Pound Steak you grind yourself, or skip this ingredient if you cannot acquire good, clean beef or steak from a local butcher.

One Large Carrot, rinsed and peeled minimally, organic preferred (do not peel in advance if organic), use peeler to remove 10-20 4" strips from carrot by repeatedly shaving the same side without rotating or turning carrot

One Large Portabella Mushroom, 1/2" cubed, organic preferred (optional)

One Large Bell Pepper, any color, 1/4" diced, organic preferred (optional)

Four Leaves of Kale, removed from stem (recycle stem if possible) by tearing 1" squares by hand, organic preferred

One Large Apple, organic Gala preferred, but any large apple will do (shh!! they won't ever know), 1/2" cubes

One Cup White or Brown Rice, any style, cooked, hot and ready to be placed as foundation or side dish in entrée

Recipe

Preheat the pan on medium-low heat (3/4 of the way towards lowest setting) on the largest of the stove's ranges. 

Add all the liquid and base ingredients first, except the water; these include salt, vinegars, beer, and oils.

Allow to warm up while stirring ingredients. 

Add two cups water slowly while continuing to stir. 

Before sauce boils, add proteins to sauce and increase heat to medium (knob should be turned exactly to halfway point).

Allow to cook for 2-3 minutes. 

Reduce heat back down medium-low.

Add all the other ingredients except for fast cooking vegetables such as kale and mushrooms by gently stirring them in from hardest to softest. 

Reduce heat to lowest setting and allow to cook uncovered for 6-9 minutes. 

Check and stir the ingredients every one or two minutes. 

Do not allow sauce to completely reduce until the ingredients are frying against the pan. This will ensure that the food remains nutritious and flavorful.

Once all ingredients are cooked and sauce is reduced, but a thin liquid layer is still visible on the bottom of the pan, slowly stir while adding the mushrooms into the pan. 

Finally, place a layer of kale on top of the pan, cover, and simmer until the sauce is almost completely reduced. 

Remove from heat.

Drizzle honey over food to taste.

Simmer for an additional 2 minutes.

Remove from heat and leave covered for up to five minutes, allowing honey to melt. 

Stir gently.

Add on top of or alongside rice and garnish with raw carrot. 

Bon Appetit!