Healthy Fried Rice with Edamame, Veggies, Tofu!

One of my favorite Asian dishes is fried rice. But I always struggled with how to make a healthier version of it – and then I came across this recipe from EatingWell.com, made a few modifications, and came up with a great healthy meal! See my modified recipe below – if you want the original you can get it from eatingwell’s website.

Ingredients

1 tablespoon plus 1 teaspoon canola oil, divided
2 large cloves garlic, minced
4 scallions, greens included, rinsed, trimmed and thinly sliced
1 tablespoon minced ginger
4 cups leftover cooked brown rice
3/4 cup finely diced red pepper
3/4 cup cooked, shelled edamame
1/2 cup fresh or frozen, thawed, corn
6 ounces firm tofu, cut into 1/4-inch cubes
2 eggs, beaten
3 tablespoons low-sodium soy sauce
  • 1 tablespoon olive oil
  • 3 large cloves garlic, minced
  • 1 tablespoon minced ginger
  • 1/2 cup – 3/4 cup diced red onion
  • 4 cups leftover cooked brown rice (or freshly cooked minute brown rice)
  • 3/4 cup finely diced red pepper (Equals about 1 red pepper)
  • 3/4 cup cooked, shelled edamame (I use the frozen kind and just defrost it – works great)
  • 1/2 cup fresh or frozen, thawed, corn
  • 6 ounces firm tofu, cut into 1/4-inch cubes (I use Trader Joe’s Thai Baked Tofu – picture below)
  • 3 tablespoons low-sodium soy sauce
  • 2-3 tablespoons Thai Red Curry Sauce (I use Trader Joe’s version – picture below)
Frozen Edamame Packet & Trader Joe's Tofu

Frozen Edamame Packet & Trader Joe's Tofu

Trader Joe's Thai Red Curry Sauce

Trader Joe's Thai Red Curry Sauce

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Directions

1. Heat 1 tablespoon of oil in a wok or large skillet until very hot (over medium high heat)

2. Add the garlic, red pepper, onion, and ginger and cook, stirring, until softened and aromatic, about 2 to 3 minutes.

3. Add the rice, edamame, corn and tofu and cook, stirring, until heated through, about 5 minutes.

4. Add the soy sauce and incorporate thoroughly

5. When cooking is almost complete, add the Thai Red Curry Sauce

Fried Rice - Almost Fully Cooked

Fried Rice - Almost Fully Cooked

Finished Product - Yum!

Finished Product - Yum!

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Nutritional Information

Serving Size – 1.5 cups of rice

Calories per Serving: ~400

Protein: ~10g (at least)

Fiber: 7g

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7 Comments

Filed under Picky Cooks (Favorite Recipes)

7 responses to “Healthy Fried Rice with Edamame, Veggies, Tofu!

  1. eatlivetravelwrite

    mmmm – I like the look of that and a great way to sneak some tofu in the meal for my meat-loving husband!

  2. Loving this! Thanks for sharing.

  3. I have yet to try edamame… great recipe! It looks delish.

    Awesome Vegan Girl

    • anjalim

      I love edamame – it’s a great source of protein and fiber 🙂 You can use it in other meals too – it’s great on salads and in stir frys. Let me know if you try it and how you like it!

  4. The curry sauce is a nice touch!

  5. […]If you able to always stay on your healthy eating plan you’ll feel that eating healthy foods isn’t a diet but it’ll become your living habit[…]

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