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Spicy tofu rice and fried egg
Mains
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Spicy tofu rice and fried egg

Serves: 4
Time to make: 30 mins
Total cost: $17.76 / $4.44 per serve

(at time of publication)

Ingredients

  • oil spray
  • 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

  • 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)

    • Kilojoules 1990kJ

    • Calories 476cal

    • Protein 22g

    • Total fat 13g

    • –Saturated fat 3g

    • Carbohydrates 70g

    • –Sugars 20g

    • Dietary fibre 8g

    • Sodium 740mg

    • Calcium 380mg

    • Iron 6.5mg

    Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
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    Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut
    Photographer: Mark O'Meara
    First published: Oct 2013

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