Tofu Fried Rice
Here is a nutrient-rich vegan option!
Adjust the flavors and toppings to be a healthy replacement for fried rice from Chinese takeout.
Serves: 2
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
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2 cups of cooked brown rice
1 block extra firm tofu
2 cups broccoli
1 ½ tbsp sesame oil
1 tbsp minced ginger or ginger paste
1 tbsp minced garlic
3 tbsp soy sauce
(Optional) Shredded cabbage, shredded carrot, green onion, frozen peas, and snow peas can be cooked in the skillet with the broccoli.
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Prepare brown rice according to package instructions, or you can use leftover rice.
Take tofu out of the package and pat dry (you can press the tofu for 15 minutes if you’d like to get rid of more moisture).
Chop tofu into cubes.
Heat sesame oil in a large skillet over medium heat. Add tofu cubes and cook until golden on all sides, about 5-7 minutes. Remove tofu and set aside.
In the same skillet, add ginger and garlic.
Add broccoli and soy sauce. Cook for 3-5 minutes until broccoli is tender but still crisp.
If you want softer broccoli, you can use frozen broccoli or steam it for a few minutes before adding it to the pan.
Return tofu and rice to the skillet, stirring to combine.
Adjust seasoning to taste.
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Tofu Stir-Fry
Macro Nutrients:
Calories: 588
Protein: 33g
Carbohydrates: 57g
Fiber: 8g
Fat: 24g
The primary protein source in this dish is tofu, which contains all nine essential amino acids and supports muscle repair, satiety, and tissue growth. Brown rice provides a small amount of protein. It is also a complex carbohydrate for sustained energy and fiber for digestive health. Sesame oil contributes healthy fats that support heart health and enhance nutrient absorption. See how to pick the best oil in the bottom tab!
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Skin:
Vitamin C: Promotes collagen production for elasticity and supports skin repair (from broccoli).
Copper: Essential for melanin production and connective tissue formation, contributing to even skin tone (from tofu and sesame oil).
Hair:
Copper: Encourages melanin production, which has the potential to help maintain natural hair color and prevent premature graying (from tofu and sesame oil)
Energy and Bodily Systems:
Vitamin B1 (Thiamine): Vital for carbohydrate metabolism and energy production, helping sustain mental and physical energy (from tofu and broccoli).
Vitamin B5 (Pantothenic Acid): Supports energy metabolism and helps reduce fatigue (from tofu).
Vitamin K: Aids in blood clotting and supports bone health (from broccoli).
Selenium: Functions as a powerful antioxidant, protecting cells from damage and supporting thyroid function (from tofu).
Vitamin C: Collagen production and immune health (from broccoli).
Vitamin K: Helps the bones absorb calcium and blood clotting (from broccoli).
Calcium: Bone and muscle health (from tofu).
Copper: Skin and connective tissue health (from sesame oil and tofu).
Manganese: Energy production and muscle recovery (from brown rice).
Selenium: Antioxidant and thyroid support (from tofu).
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The oils we buy in grocery stores are typically made from some kind of plant, which means they do expire and go bad! When they start to go bad, they are still edible, but they lose many of the health benefits and may result in an inflammatory response in the body. Here are some simple examples for getting the best quality olive oil or sesame oil:
Fresh is best! Always check local vendors where you may be able to get oil straight form the farm.
Most oils have a shelf life of about 2 years. For olive oil you can look for a harvest or bottling date on the label, that is when its timeline begins.
The best olive oil is Extra Virgin Olive Oil (not Virgin Olive Oil or Extra Extra Virgin Olive oil)
Sesame oil should have a nutty scent and golden brown color.
For sesame oil, select an option that is not toasted.
