Name: Vegetable & Tofu Fried Rice
Prep time: 25 min
Total time: 25 min
Ingredients: 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

Vegetable & Tofu Fried Rice

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.

Carolyn Casner

Updated on November 16, 2017

Prep Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Gluten-Free Healthy Immunity High-Protein Low-Calorie Nut-Free Vegetarian

Jump to Nutrition Facts

Ingredients

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

Directions

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.

Nutrition Facts (per serving)

371	Calories
16g	Fat
39g	Carbs
18g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 371
% Daily Value *
Total Carbohydrate 39g	14%
Dietary Fiber 4g	15%
Total Sugars 6g
Protein 18g	36%
Total Fat 16g	21%
Saturated Fat 3g	13%
Cholesterol 93mg	31%
Vitamin A 1972IU	39%
Vitamin C 81mg	90%
Folate 69mcg	17%
Sodium 653mg	28%
Calcium 176mg	14%
Iron 4mg	19%
Magnesium 63mg	15%
Potassium 349mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.