Vegetable Fried Rice

jays Wholefood Plant-Based

Beef Stew

Vegetable Fried Rice

Serves: 4

Difficulty level: Easy

Prep Time: 10 mins
Cook Time: 20 mins
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Nutrition Per Recipe                                        kcal/g/mg

Energy 409
Protein 20 g
Fat Total 12.8 g
Saturated 3.9 g
Carbohydrates 51.4 g
Sugars 12.6 g
Dietary fibre 7.5 g
Sodium 330.7 mg
Vitamin C 20.8 mg
Calcium 393.3 mg
Iron 3.9 mg
INGREDIENTS

400g (14 oz) extra firm tofu

2 tablespoons low salt soy sauce

2 tablespoons of water

4 cups frozen or fresh stir fry vegetables (eg broccoli, capsicum, cauliflower, carrot, beans)

4 cloves of garlic finely chopped

2 teaspoons of finely chopped ginger

3 cups of cooked brown rice

1 cup of pineapple chunks

DIRECTIONS
1.) Drain tofu well and cut into small cubes.
2.) Combine the soy sauce and water and pour over the tofu. Mix gently and marinate as long as you like.
3.) Heat the oven to 200 degrees Celsius. Drain the tofu and spread on a non stick baking tray. Cook for around 15 minutes or until lightly browned.
4.) Heat a large pan on a medium heat. Add the vegetables and a couple of tablespoons of water. Cover and steam the vegetables for around 5 minutes or until tender. Add more water if required to stop the vegetables sticking to the pan.
5.) Once the vegetables are cooked, move to one side the pan. Add the garlic and ginger and cook for a minute or two.
Add the rice and pineapple and mix well with the vegetables. Stir in the marinade and tofu. Stir until the rice is hot. Serve.
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