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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 coriander, to garnish
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Instructions
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 476cal
-
Kilojoules 1990kJ
-
Protein 22g
-
Total fat 13g
-
–Saturated fat 3g
-
Carbohydrates 70g
-
–Sugars 20g
-
Dietary fibre 8g
-
Sodium 740mg
-
Calcium 380mg
-
Iron 6.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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