Tofu Egg-Fried Brown Rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
Cook rice according to directions.
Meanwhile, squeeze excess water from tofu, and crumble into a bowl. Add soy sauce and garlic, salt and pepper, and stir to mix. Set aside.
Prepare all vegetables.
Heat cooking spray over medium heat and add Tofu. Sir fry for about 5 minutes. Add all zucchini, carrot, onion and celery. Cook over medium heat, stirring frequently. If pan is too hot and too dry, add a spalsh of water now and again. Continue to cook untill veg are nearly tender and tofu is browned nicely. Season with a spalsh of Soy sauce if desired.
Add parsely and spring onion - cook for a few minutes.
Add brown rice to pan and stir to combine. Push mix aside leaving a clear "well" in the center of the pan. Spritz with cooking spray and then pour in the eggs. Stir until nearly scrambled, and then sitr throughout the mixture. When egg is nearly cooked, drizzle sesame oil over and give a good stir.
Serve hot.
Number of Servings: 3
Recipe submitted by SparkPeople user BLONDELOGIC.
125g dry Brown Rice, cooked250g Tofu, drained and crumbled1 large clove garlic, mincedSoy Sauce to taste1 Zucchini, sliced2 small carrots, sliced thin1 medium onion, chopped1 stalk celery, sliced1/3 cup chopped parsely1/4 red chili, de-seeded and sliced thin2 green onions, sliced2 eggs, slightly beaten3 tsp sesame oil
Cook rice according to directions.
Meanwhile, squeeze excess water from tofu, and crumble into a bowl. Add soy sauce and garlic, salt and pepper, and stir to mix. Set aside.
Prepare all vegetables.
Heat cooking spray over medium heat and add Tofu. Sir fry for about 5 minutes. Add all zucchini, carrot, onion and celery. Cook over medium heat, stirring frequently. If pan is too hot and too dry, add a spalsh of water now and again. Continue to cook untill veg are nearly tender and tofu is browned nicely. Season with a spalsh of Soy sauce if desired.
Add parsely and spring onion - cook for a few minutes.
Add brown rice to pan and stir to combine. Push mix aside leaving a clear "well" in the center of the pan. Spritz with cooking spray and then pour in the eggs. Stir until nearly scrambled, and then sitr throughout the mixture. When egg is nearly cooked, drizzle sesame oil over and give a good stir.
Serve hot.
Number of Servings: 3
Recipe submitted by SparkPeople user BLONDELOGIC.
Nutritional Info Amount Per Serving
- Calories: 281.1
- Total Fat: 13.2 g
- Cholesterol: 124.7 mg
- Sodium: 66.0 mg
- Total Carbs: 36.8 g
- Dietary Fiber: 4.5 g
- Protein: 17.5 g
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