Healthy Recipe: Vegetarian Fried Rice
This homemade Asian-inspired fried rice recipe with fresh, crisp-tender vegetables is a vegetarian crowd-pleaser.
8 ounces extra-firm tofu
1 tablespoon Sriracha
6 teaspoons olive oil, divided
½ teaspoon grated fresh ginger
1 ½ cups frozen shelled edamame
1 cup thinly sliced carrots (2 medium)
1 pound fresh asparagus spears, trimmed and cut into 2-inch-long pieces (2 cups)
1 cup frozen snow pea pods
1 cup refrigerated or frozen egg product, thawed
2 teaspoons toasted sesame oil
2 cups cooked jasmine rice (see Tip)
1 (8 ounce) can sliced water chestnuts, drained, rinsed, and chopped
2 tablespoons reduced-sodium soy sauce
1 tablespoon sesame seeds, toasted (see Tip)
Drain tofu well. Cut the tofu into 1/2- to 3/4-inch cubes. Combine the tofu and chili sauce in a small bowl; gently stir to coat. Marinate at room temperature for 30 minutes or up to 4 hours in the refrigerator.
Meanwhile, heat 2 teaspoons of olive oil in an extra-large nonstick skillet or wok over medium-high heat. Add ginger; cook 30 seconds. Add edamame and carrots; stir-fry 3 minutes. Add asparagus and frozen pea pods; stir-fry about 5 minutes more or until crisp-tender but still brightly colored. Quickly transfer the vegetables to a large bowl; cover to keep warm.
Add another 2 teaspoons of olive oil to the hot skillet. Add the marinated tofu to the hot oil; fry 5 to 7 minutes or until crisp on all sides, turning to crisp evenly. Transfer the tofu to the vegetable mixture in the large bowl.
Add the remaining 2 teaspoons olive oil to the skillet. When the oil is heated, pour in egg. Cook over medium heat, without stirring, until the mixture begins to set on the bottom and around the edges. Using a metal spatula, lift edges of the cooked egg allowing the uncooked portion to flow underneath. Continue to cook 2 or 3 minutes or until the egg is cooked through but glossy and moist. Remove from heat. Using the spatula, chop the egg into bite-size chunks; transfer to the large bowl.
Add toasted sesame oil to the skillet; heat over medium-high heat. Add cooked rice. Using a spatula or spoon, break up any chunks; cook the rice until grains are coated with oil. Add the cooked vegetables, tofu, and egg mixture. Add water chestnuts and soy sauce; stir gently to combine. Heat through. Serve immediately. Sprinkle with sesame seeds.
Tips: To cut preparation time, use precooked Jasmine rice, such as Uncle Ben's Ready Rice brand.
To toast sesame seeds, spread in a shallow baking pan lined with parchment paper. Bake in a 350 degrees F oven about 5 minutes or until golden, shaking pan once or twice.
Serving Size: 1 1/3 Cups
283 calories; 11.5 g total fat; 1.7 g saturated fat; 19 mg cholesterol; 318 mg sodium. 225 mg potassium; 30 g carbohydrates; 4.4 g fiber; 5 g sugar; 15.3 g protein; 3817 IU vitamin a iu; 14 mg vitamin c; 28 mcg folate; 115 mg calcium; 3 mg iron; 19 mg magnesium;