Tofu and Broccoli Fried Rice with Toasted Almonds
- Number of Servings: 4
Ingredients
* 1 3/4 cups water, divided * 1 1/2 cups instant brown rice (such as Minute Rice) * 4 cups broccoli florets * 1 large red bell pepper, chopped (about 1 1/3 cups) * 2 tablespoons roasted peanut oil, divided * 1 teaspoon grated peeled fresh ginger * 3 garlic cloves, minced * 1 pgk lite firm tofu * 1/2 cup fat-free, less-sodium chicken broth (or vegetable broth) * 3 tablespoons low-sodium soy sauce * 1 teaspoon cornstarch * 1/4 cup sliced almonds, toasted * 1/4 cup chopped green onions
1. Place 1 1/2 cups water in a medium saucepan; bring to a boil. Add rice to pan; cover, reduce heat, and simmer 5 minutes. Remove pan from heat; let stand 5 minutes. Spoon rice into a 13 x 9�inch baking dish; place dish in freezer.
2. Combine broccoli, bell pepper, and the remaining 1/4 cup water in a microwave-safe dish. Microwave at HIGH 5 minutes or until crisp-tender. Set aside.
3. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add ginger and garlic to pan; cook 1 minute, stirring frequently.
4. Increase heat to medium-high. Add tofu to pan; cook 4 minutes or until done. Remove mixture from pan. Remove rice from freezer.
5. Heat remaining 1 1/2 tablespoons oil in pan over medium-high heat. Add rice to pan; cook 3 minutes or until thoroughly heated, stirring frequently. Combine broth, soy sauce, and cornstarch in a small bowl, stirring with a whisk. Stir broth mixture into rice. Add shrimp mixture and broccoli mixture to pan; cook 1 1/2 minutes or until sauce thickens. Sprinkle with almonds and onions.
*For a change, try substituting shrimp for the tofu, or adding in some cauliflower for some of the broccoli. Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user LOVELYMRSB.
2. Combine broccoli, bell pepper, and the remaining 1/4 cup water in a microwave-safe dish. Microwave at HIGH 5 minutes or until crisp-tender. Set aside.
3. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add ginger and garlic to pan; cook 1 minute, stirring frequently.
4. Increase heat to medium-high. Add tofu to pan; cook 4 minutes or until done. Remove mixture from pan. Remove rice from freezer.
5. Heat remaining 1 1/2 tablespoons oil in pan over medium-high heat. Add rice to pan; cook 3 minutes or until thoroughly heated, stirring frequently. Combine broth, soy sauce, and cornstarch in a small bowl, stirring with a whisk. Stir broth mixture into rice. Add shrimp mixture and broccoli mixture to pan; cook 1 1/2 minutes or until sauce thickens. Sprinkle with almonds and onions.
*For a change, try substituting shrimp for the tofu, or adding in some cauliflower for some of the broccoli. Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user LOVELYMRSB.
Nutritional Info Amount Per Serving
- Calories: 300.9
- Total Fat: 15.9 g
- Cholesterol: 106.3 mg
- Sodium: 615.0 mg
- Total Carbs: 25.8 g
- Dietary Fiber: 5.3 g
- Protein: 19.1 g
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