Tofu and vegetable fried rice
This vegetarian one-pan wonder is ready in 20 minutes!
Serves: 4
Time to make: 20 mins
Ingredients
- 1 tablespoon sesame oil
- 1 brown onion, thinly sliced
- 3 cloves garlic, crushed
- 300g firm tofu, cut into 2cm pieces
- 4 spring onions, thinly sliced, plus extra to garnish
- 2 bunches broccolini, cut into 5cm pieces
- 2 x 250g cups microwavable rice and quinoa, cooked
- 75g honey soy stir-fry sauce
- ½ tablespoon light soy sauce
- 1 long red chilli (optional), thinly sliced
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Instructions
1 Heat half the sesame oil in a large frying pan over high heat. Add brown onion, garlic and tofu and cook for 10 minutes or until onion is softened. Add spring onion and broccoli and cook for a further 2 minutes. Transfer tofu and vegetables to a plate.
2 Heat remaining oil in pan, add cooked rice mix and honey soy, stirring to combine. Return tofu and vegies to pan, stirring to combine. Stir through light soy.
3 Divide fried rice among bowls and serve garnished with extra spring onion and chilli, if using.
HFG tip
Want to boost the amount of vegies in this fried rice? Add thinly sliced carrot, red or yellow capsicum & snow peas to the pan in step one.
Nutrition Info (per serve)
-
Calories 440cal
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Kilojoules 1838kJ
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Protein 19.1g
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Total fat 14.1g
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–Saturated fat 1.6g
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Carbohydrates 53.9g
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–Sugars 14.3g
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Dietary fibre 10.5g
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Sodium 738mg
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Calcium 299mg
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Iron 3.4mg
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.
