Description
This Vegetable Fried Rice is a tasty and quick family dinner filled with fibre, protein and frozen vegetables. Perfect for the time poor families who don’t want to compromise nutrient quality. In each serve you will get at least two serves of vegetables, protein and low glycemic load carbohydrates from the brown rice and vegetables.
Ingredients
Scale
- 2 cups of brown rice, cooked and cooled
- Extra virgin olive oil
- 400g tofu, sliced into 1 cm slices
- 4 eggs
- 1 onion, diced
- 2 cloves of garlic, minced
- 1/2 cup frozen peas
- 1/2 cup frozen corn
- 1 carrot, diced
- 1 cup broccoli or frozen broccoli rice
- 3 tbs tamari sauce
- 1/2 tsp sesame oil
- 2 spring onions, thinly sliced
Instructions
- Boil 1.5 cups of brown rice and set aside in the fridge overnight. Alternatively you can skip this step and use a family sized pre-cooked brown rice pouch but just look for no added flavours as you just want 100% rice.
- Pan fry the tofu in extra virgin olive oil and fry on each side until cooked. Remove from the pan, cut into small squares and set aside.
- Whisk four eggs and pour over the base of a hot pan to form an omelette. Cook for about two minutes until cooked and then remove from the pan, slice and set aside.
- Add the onion and garlic to the pan and sautee for a few minutes.
- Add the peas, corn, carrot, broccoli, capsicum, or whatever vegetables you have to add, with some salt and pepper and cook for about five minutes or until the vegetables are cooked.
- Add the brown rice, cooked tofu, tamari and sesame oil and mix through for about three minutes until heated through.
- Then add the cooked egg stir through.
- Top with spring onions, season with salt and pepper if desired and serve.
- Prep Time: 10
- Cook Time: 20