Quick fried rice with tofu, Chinese cabbage and peas

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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

Serves: 4

Time to make: 25 mins

Ingredients

More weights & measures

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

Instructions

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 451cal

Kilojoules 1883kJ

Protein 24.4g

Total fat 13.1g

–Saturated fat 2.4g

Carbohydrates 49.1g

–Sugars 11.5g

Dietary fibre 11.5g

Sodium 543mg

Calcium 115mg

Iron 5.3mg

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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