Next time you're craving Chinese takeout, make this veggie-packed fried rice recipe in about the same time instead. Tofu and eggs give this vegetarian fried rice staying power from protein, and brown rice boosts fiber.
Nutrition per serving may change if servings are adjusted.
2 large eggs, beaten
2 tablespoons canola oil, divided
3 scallions, sliced
2 teaspoons grated ginger
2 large cloves garlic, grated
2 cups sliced snow peas
1 cup diced red bell pepper
2 cups cooked brown rice, cooled
1 8-ounce package baked tofu, diced
3 tablespoons oyster sauce
Heat a large flat-bottomed carbon-steel wok or large cast-iron skillet over high heat. Coat the bottom with cooking spray. Add eggs; cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and roughly chop.
Add 1 tablespoon oil to the wok (or pan) along with the scallions, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add snow peas and bell pepper; cook, stirring, until just tender, 2 to 3 minutes. Transfer to a large bowl.
Add the remaining 1 tablespoon oil, rice and tofu to the pan; cook, stirring, until hot, about 2 minutes. Return the vegetables and eggs to the pan; add oyster sauce and stir until well combined.
371 calories;16 g fat(3 g sat); 4 g fiber; 39 g carbohydrates; 18 g protein; 69 mcg folate; 93 mg cholesterol; 6 g sugars; 0 g added sugars; 1,972 IU vitamin A; 81 mg vitamin C; 176 mg calcium; 4 mg iron; 653 mg sodium; 349 mg potassium
Vitamin C (135% daily value), Vitamin A (39% dv), Iron (22% dv)