Spicy tofu rice and fried egg
Reviewed by our expert panelServes: 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)
-
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.
Photographer: Mark O'Meara
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
