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 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
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
The Picky Eater: A Healthy Food Blog 