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

Trader Joe's Thai Red Curry Sauce

aaaaaaaaaaaaaaaaaaaaaaaaaaaa

aaaaaaaaaaaaaaaaaaaaaaaaaaaa

aaaaaaaaaaaaaaaaaaaaaaaaaaaa

aaaaaaaaaaaaaaaaaaaaaaaaaaaa

aaaaaaaaaaaaaaaaaaaaaaaaaaaa

aaaaaaaaaaaaaaaaaaaaaaaaaaaa

aaaaaaaaaaaaaaaaaaaaaaaaaaaa

aaaaaaaaaaaaaaaaaaaaaaaa

aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa

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

Finished Product - Yum!

aaaaaaaaaaaaaaaaaaaaaaa

aaaaaaaaaaaaaaaaaaaaaaa

aaaaaaaaaaaaaaaaaaaaaaa

Nutritional Information

Serving Size – 1.5 cups of rice

Calories per Serving: ~400

Protein: ~10g (at least)

Fiber: 7g

Advertisements