Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes

Quick fried rice with tofu, Chinese cabbage and peas

Ready in 25 minutes, this speedy recipe is full of fantastic flavours while being meat-free and low-kilojoule.

Time to make: 25 mins
Serving: 4 people

Ratings: 5.0

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Ingredients

Measurements explained

2 teaspoons sesame oil
4 shallots, thinly sliced, plus extra, to serve
2 teaspoons grated fresh ginger
2 garlic cloves, crushed
2 large carrots, peeled, shredded
1½ cups frozen green peas, thawed
1 large red capsicum, deseeded, diced
2½ cups cooked brown rice
150g Chinese cabbage, coarsely chopped
200g marinated tofu, sliced
1 tablespoon reduced-salt soy sauce
4 eggs
sliced fresh chilli and coriandercilantroX leaves, to serve

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Heat sesame oil in a large wok or non-stick frying pan over high heat. Stir-fry the shallots, ginger and garlic, for 1 minute, or until fragrant. Add the carrot, peas and the capsicum. Stir-fry for 2 minutes, or until almost tender.

2 Add rice, cabbage, tofu and soy sauce. Stir-fry for 1–2 minutes, or until heated through and the cabbage is wilted.

3 Meanwhile, spray a large non-stick frying pan with oil and heat over medium-high heat. Fry eggs until cooked to your liking.

4 Divide the fried rice between four serving bowls. Serve rice topped with a fried egg, extra sliced shallots, sliced chilli and coriander leaves.

HFG tip

Marinated tofu: Tofu can be purchased already marinated and is extremely versatile, convenient and more flavoursome than plain tofu. It is generally firm or semi-firm, and therefore it holds its shape and is easily sliced. It can be eaten warm or cold and is ideal to toss through salads and stir-fries, or can be pan fried or grilled as a steak. Depending upon the marinade, it can be quite high in sodium, so always check the label for a brand with less than 500mg sodium per 100g.

Nutrition info (per serve)

Calories 451 cal

Kilojoules 1883 kJ

Total fat 13.1 g

Saturated fat 2.4 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.