Monday, March 12, 2012

Healthy Fried Rice

Sorry guys! I have been super busy the past week! This month is jam packed with stuff to do and it is just flying by! Multiple birthdays, planning our engagement party, tax season (i.e. I work for an accountant) etc. it is non stop! Anyway, so here is a super fast recipe- that will leave you throwing take-out menus in the garbage from now on ;)
So honestly this is not a super original recipe or idea for that matter of making fast food healthy.  (Inspired by Elie Kreiger's recipe) This recipe was so delicious, easy and satisfying I had to share.  In fact I'm eating some as I type this.  Flavors and textures are awesome and if you aren't a tofu person, substitute some chicken or just leave it out all together.

I cannot get enough of edamame (immature soy beans).  I can just eat them boiled raw. They remind me of big beans or peas that don't have such a starchy taste/texture.  I usually by them boiled and frozen in the pod (it is hard for me to find them shelled) and then defrost quickly and shell them myself. But if you can find shelled go for it.  If you can't find edamame, just substitute peas- no big deal.

Also, the serving size is about 1 and a half cups- for about 500 cal. Plus a whole lot less sodium and fat then regular take out. 

This is a great place to use up left over rice.  If you don't have left over just precook the rice.  This dish takes minutes to come together so start after the rice is fully cooked.  I like to precook the tofu separate so it gets crispy and browned on the outside instead to just mixing it in.  The eggs are also optional, I don't think I would miss them, but it definitely adds to the feel of classic fried rice.

Also for the tofu, take out of the package and drain first.  Then wrap in paper towels and set on a plate- then put another plate on top of that and put something heavy, like a can of tomatoes or a skillet to help drain and squeeze out all the extra liquid.  Before cooking I like to cut long-ways in half to get max surface area browning.


· 1 package of firm tofu
· Cooking spray
· 1 tablespoon of oil
· 2 large cloves of garlic, grated
· 2 tbsp of ginger, grated
· 1 bunch of scallions (about 6), chopped/sliced
· about 3-4 cups of brown rice
· 1 red pepper, diced
· about 1 cup of edamame, shelled
· 1/2 cup of frozen corn
· 2 eggs beaten
· 3-4 tbsp low sodium soy sauce

1.      Cook the rice if needed first, then when that is done start these other steps.
2.      If you need to cook the rice you can precook the tofu while you cook the rice and just reserve it for later.  Heat a non stick skillet over high heat and spray with cooking spray.  When hot add the tofu. Brown on both sides (couple minutes each side) and then remove and let cool.  When cool cut into small bite sized squares.
3.      When your rice and tofu are ready- Heat the oil in a large skillet over high heat.
4.      When really hot add the scallions, pepper, garlic and ginger.  Cook only for about 2-3 minutes. 
5.      Add the rice, tofu, edamame and corn.  Stir gently until all heated through- not even five minutes.
6.      You can either do this is a separate pan or the same.  If doing it in the same pan- make a well in the middle and either spray with cooking spray or drop a splash of oil, then add the eggs.  Stir until scrambled. (Obviously if doing it in a second pan, just scramble the eggs and then stir in)
7.       Finally just add the soy sauce and make sure everything is mixed well.

We like top enjoy topped with Sriracha! Spicy!


1 comment:

Nutritious Rice said...

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