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Tofu Fried Rice

PART OF: NUTRITION SERVICES FOR CANCER PATIENTS > ALL RECIPES

Serves:  4

Per Serving:  376 calories, 11g fat (2g saturated), 50g carbs, 3.2g fiber, 16g protein, 106mg chol, 629mg sodium

NOTE:  This recipe is OK for those on the LMD (Low Microbial Diet), as long as all vegetables are well cooked.

Ingredients: 

2 cups rice (preferably brown)

2 Tbsp vegetable oil, divided

½ tsp dark sesame oil

2 large eggs, lightly beaten

1 cup sliced green onions

1 14-ounce package reduced-fat firm tofu, drained & cut into cubes

2 tsp bottled minced garlic

1 tsp bottled minced fresh ginger

2 Tbsp sake (rice wine), optional

3 Tbsp low-sodium soy sauce

1 Tbsp hoisin sauce

1 cup fresh (or frozen) peas & carrots

Cooking Directions:

  1. Cook rice. Omit salt and fat.
  2. While rice cooks, heat 1 Tbsp vegetable oil in a large nonstick skillet over med-high heat. Add tofu; cook 4 minutes or until lightly browned, stirring occasionally. Remove from pan. Add eggs to pan; cook 1 minute or until done, breaking egg into small pieces. Remove from pan. Add 1 Tbsp vegetable oil to pan. Add 1 cup onions, peas, and carrots, garlic, and ginger; sauté 2 minutes.
  3. While vegetable mixture cooks, combine sake, soy sauce, hoisin sauce, and sesame oil. Add cooked rice to pan; cook 2 minutes, stirring constantly. Add tofu, egg, and soy sauce mixture; cook 30 seconds, stirring constantly.

Recipe from: Cooking Light Magazine, Sept 2004 Issue