close
Advertisement
Shop Now
Magazine
 

Fried rice with tofu and vegetables

Tossed with bright, crunchy and colourful vegetables, this fried rice is an excellent meal idea for vegetarians, with the tofu providing a boost of protein. With a tasty combination of soy, honey and ginger, this easy rice dish is a great weeknight meal idea.

Fried rice with tofu and vegetables

Ingredients

  • 1 cup (250 ml) dry white wine or salt–reduced chicken stock
  • 2 tablespoons honey
  • 1 tablespoon grated fresh ginger
  • ¼ cup (60 ml) salt–reduced soy sauce
  • 2 cups (370 g) cubed firm tofu
  • 1 cup (200 g) long–grain white rice
  • olive oil spray, for cooking
  • 1 egg, beaten
  • 2 cloves garlic, crushed
  • 8 cups (500 g) mixed frozen stir–fry vegetables
  • 5 spring onions (scallions), sliced
  • ¼ teaspoon black pepper

Preparation

  1. Put the wine, honey, 1 teaspoon of the grated ginger and 1 tablespoon of the soy sauce in large shallow bowl with the tofu and toss to coat.
  2. Cover with plastic wrap and refrigerate for at least 1 hour, turning occasionally.
  3. Put the rice into a large saucepan with 2 cups (500 ml) water.
  4. Bring to the boil, then reduce the heat, cover, and simmer for 10–15 minutes, or until all of the liquid has been absorbed and the rice is cooked.
  5. Allow to cool.
  6. Grease a wok or large heavy–based frying pan with cooking spray.
  7. Add the egg and stir gently until the omelette is just set.
  8. Remove to a plate and finely slice.
  9. Grease the pan again with cooking spray, add the garlic and remaining ginger to the wok and stir–fry for about 1 minute.
  10. Add the mixed vegetables, half of the spring onion, the rice, remaining soy sauce and season with the pepper.
  11. Stir–fry for 4 minutes, or until the vegetables are tender.
  12. Drain the tofu and pour the marinade into a small saucepan over high heat.
  13. Bring to the boil and boil for 2 minutes, then add to the wok with the tofu.
  14. Stir–fry for about 4 minutes, or until the tofu is cooked through.
  15. Return the egg to the pan, toss to combine and sprinkle with the remaining spring onions to serve.

Serves 4
Preparation: 10 minutes, plus at least 1 hour marinating
Cooking: 25 minutes



Source:

Low Fat No Fat Asian Cooking

Click here for more cookbooks...

More Recipes

Stuffed eggs salad

Stuffed eggs salad

The hollows in hard–boiled egg halves make perfect containers for a tasty filling – here carrot and chive – and the eggs look attractive served on a bed of ribbon vegetables and lamb's lettuce. All you need is some bread to make a satisfying lunch.

Stuffed Thai omelette

Stuffed Thai omelette

For these delectable chilli–flavoured omelettes, the eggs are whisked with cornflour to give them a slightly firmer texture, suitable for folding round a colourful and tasty filling of stir–fried vegetables and rice noodles.

Sweet couscous

Sweet couscous

Couscous is extremely versatile and can be used for both savoury dishes and for sweet ones, such as this quickly made, delicious hot cereal. The couscous is mixed with dried fruit and soaked briefly in hot milk, then topped with fresh fruit, to create something a little different to start the day.

Tomato and pecorino clafoutis

Tomato and pecorino clafoutis

For this savoury version of a classic French batter pudding, sweet cherry tomatoes are baked in a light, fluffy batter flavoured with grated pecorino cheese. Make individual clafoutis, or one large one, and serve for a simple lunch or dinner with bread or boiled new potatoes and green beans.

Turkish eggplant and yogurt dip

Turkish eggplant and yogurt dip

Many versions of this creamy eggplant dip are to be found around the Mediterranean. This one is thickened with ground almonds, which add both texture and protein. Served with pita bread and crunchy vegetable crudités, the dip makes a delicious snack or starter.

Advertisement