Tofu Fried Rice (from Cooking Light)

May 19, 2023May 19, 20230 0
Tofu Fried Rice with Vegetables and Eggs
in Main

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups uncooked instant rice
2 tablespoons vegetable oil , divided
1 package reduced-fat firm tofu , drained and cut into 1/2 inch cubes
2 large eggs , lightly beaten
1 cup green onion , in 1/2 inch slices
1 cup frozen peas and carrot , thawed
2 teaspoons bottled minced garlic
1 teaspoon bottled minced fresh ginger
2 tablespoons sake ( rice wine ) or 1 tablespoon rice wine vinegar
3 tablespoons low sodium soy sauce
1 tablespoon hoisin sauce
1/2 teaspoon dark sesame oil
thinly sliced green onion ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
312
Sugar
6g
Fat
10g
This tofu fried rice recipe is a healthy and tasty twist on a classic Chinese takeout dish. It combines fluffy rice, crispy tofu, scrambled eggs, and a colorful mix of vegetables to create a satisfying one-pan meal. This dish is perfect for a busy weeknight dinner or a quick lunch, and it can be customized to include your favorite vegetables and seasonings. The cooking process is simple and fast, and the end result is a flavorful and nutrient-packed meal that will leave you feeling full and satisfied.

Instructions

1.Cook rice according to package instructions, then set aside.
2.Heat 1 tbsp oil in a large skillet or wok over medium-high heat.
3.Add cubed tofu to the skillet and cook until golden brown, about 4-5 minutes.
4.Push the tofu to one side of the pan, then pour the beaten eggs into the other side of the pan. Scramble the eggs until fully cooked.
5.Remove the tofu and eggs from the skillet and set aside.
6.Heat another tablespoon of oil in the skillet, then add green onions, garlic, and ginger. Cook for 1-2 minutes until fragrant.
7.Add peas and carrots to the skillet and cook until they are heated through (about 1-2 minutes).
8.Add cooked rice to the skillet and stir to combine with the vegetable mixture.
9.In a small bowl, whisk together sake (or vinegar), soy sauce, hoisin sauce, and sesame oil.
10.Pour the sauce over the rice and veggies, stirring to coat everything evenly.
11.Add cooked tofu and eggs back to the skillet and stir to combine everything.
12.Serve hot, topped with sliced green onions (if desired).

PROS

This dish is high in protein, low in fat, and packed with nutritious vegetables.

It’s a great way to use up leftover rice and vegetables from your fridge.

CONS

This recipe requires several ingredients and some preparation time.

The tofu may stick to the pan if it is not cooked at high heat with enough oil.

HEALTH & BENEFITS

This dish is an excellent source of plant-based protein, with tofu as the main ingredient.
The peas and carrots are packed with vitamins and minerals like vitamin C and vitamin A.
The garlic and ginger have anti-inflammatory and immune-boosting properties.

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