🥐 French · Main · Easy difficulty · Vegan
Low-GI French Tempeh Pan-Seared Plate
A diabetic-friendly pan-seared plate with tempeh, thyme, rosemary and Dijon mustard, French flavours and no gluten.
- Prep time
- 8 min
- Cook time
- 17 min
- Total time
- 25 min
- Servings
- 4
- Calories
- 390 kcal
- Protein
- 22 g
- Carbs
- 17 g
- Fat
- 26 g
- Course
- Main
About this French fried dish
Low-GI French Tempeh Pan-Seared Plate is a French main built around tempeh (certified gluten-free). It takes about 25 min from start to finish, 8 minutes of prep and 17 minutes of cooking, and serves 4.
Cooking method: fried dish. Difficulty is rated easy. Vegan, and marked gluten-free in our data.
Good for: diabetic-friendly, under 25 minutes, everyday healthy.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 300 g tempeh (certified gluten-free), cubed
- 2 cups green vegetables (asparagus, broccoli or beans)
- 1 cup green beans
- 1 lemon, cut into wedges
- Seasoning: thyme, rosemary and Dijon mustard
- Sauce: 2 tbsp Dijon mustard and 3 tbsp olive oil
- 2 tbsp olive oil
- Salt and black pepper, to taste
Method
Step 1. Pat the tempeh dry and season with thyme, rosemary and Dijon mustard and salt.
- Heat
- Off, no heat yet
- Look for
- Pieces are roughly the same size, so they all finish cooking together.
- Why it matters
- Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
- Avoid
- Cutting pieces of mixed sizes: small ones burn while big ones stay raw.
Step 2. Heat a heavy pan with 1 tbsp olive oil until shimmering.
- Heat
- Medium to high
- Look for
- The oil shimmers and flows like water; a drop of water sizzles instantly.
- Why it matters
- Food added to a properly hot pan sears and browns instead of steaming and sticking.
- Avoid
- Adding food to a cold pan: it sticks, turns grey and soaks up oil.
Step 3. Sear the tempeh for 11 minutes, turning once, until golden and cooked through.
- Heat
- Medium to high, stir or flip now and then
- Look for
- Golden-brown edges, a steady sizzle and a toasty smell.
- Why it matters
- Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
- Avoid
- Overcrowding the pan: the temperature drops and food steams. Cook in batches.
Step 4. Add the vegetables to the pan and sauté for 4 minutes.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 5. Pour in the sauce (2 tbsp Dijon mustard and 3 tbsp olive oil) and scrape up the browned bits.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 6. Plate and top with chives.
- Heat
- Warm plates
- Look for
- Hot food on warm plates with a fresh, bright garnish on top.
- Why it matters
- Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
- Avoid
- Waiting too long: the dish cools and crisp parts go soft.
Chef's tip
Pair carbs with protein and fibre to slow glucose spikes; check with your dietitian.
Equipment you will need
- Deep heavy pan
- Thermometer
- Wire rack
- 3 shallow dishes for breading
Nutrition per serving
Estimated per serving: 390 kcal, 22 g protein, 17 g carbohydrate and 26 g fat. Roughly 23% of the energy comes from protein, 17% from carbohydrate and 60% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook Low-GI French Tempeh Pan-Seared Plate
Substitutions and variations
- Use an oil with a high smoke point, such as sunflower or rapeseed.
- Bake or air-fry for a lighter result, checking for crispness near the end.
- Drain on a wire rack rather than paper towels so the coating stays crisp.
Frequently asked questions about Low-GI French Tempeh Pan-Seared Plate
How long does Low-GI French Tempeh Pan-Seared Plate take to make?
It takes about 25 min in total: 8 minutes of prep and 17 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 390 kcal, with 22 g protein, 17 g carbohydrate and 26 g fat. These are estimates for the recipe's 4 servings.
Is Low-GI French Tempeh Pan-Seared Plate gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
Yes, it is vegan. Check labels on stock and curry pastes, which can contain animal products.
How difficult is it to cook?
It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.
Can I make Low-GI French Tempeh Pan-Seared Plate ahead or freeze it?
Best eaten fresh, because crisp or fresh textures do not survive storage. Prepare components ahead instead, and store leftovers in airtight containers for up to 2 days.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.