Spicy tofu rice and fried egg

Serves: 4

Time to make: 30 mins

Ingredients

spray oil
1 onion, finely chopped
1 large carrot, cut in thin matchsticks
2 cloves garlic, minced
1 teaspoon chilli sauce or sambal oelek
1 cup frozen green baby peas
150g green beans, trimmed, sliced
1 red capsicum, deseeded, diced
2 cups trimmed bean sprouts
3 cups cooked brown rice
250g ginger and honey marinated tofu, sliced
2 tablespoons salt-reduced soy sauce
4 eggs
fresh coriandercilantroX, to garnish

Instructions

Stay Awake

1 Spray a large wok with oil and place over a high heat. Stir-fry onion and carrot for 2 minutes. Add garlic and sambal and stir-fry for 1 more minute.

2 Add peas, beans and capsicum. Stir-fry for 2 minutes or until vegetables start to soften. Add bean sprouts and stir-fry for 1 more minute. Add rice and tofu and stir-fry for 2 minutes or until heated through. Stir in soy sauce.

3 Meanwhile, place a large non-stick frying pan over a medium-high heat and fry eggs to your liking.

4 Divide rice among serving plates, top each with an egg and serve sprinkled with coriander.

Variations

Make it gluten free: Use gluten-free soy sauce and check tofu and chilli sauce are gluten free.

HFG tip

This dish can be frozen (without egg).

Nutrition Info (per serve)

Calories 476 cal

Kilojoules 1990 kJ

Protein 22 g

Total fat 13 g

Saturated fat 3 g

Carbohydrates 70 g

Sugar 20 g

Dietary fibre 8 g

Sodium 740 mg

Calcium 380 mg

Iron 6.5 mg

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.