Healthy Cooking Methods & Styles Quick & Easy Healthy Recipes Healthy, Quick & Easy Dinner Recipes Healthy Quick & Easy Tofu Recipes 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. By Carolyn Casner Carolyn Casner Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on November 16, 2017 Print Share Share Tweet Pin Email Prep Time: 25 mins Total Time: 25 mins Servings: 4 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. Print Nutrition Facts (per serving) 371 Calories 16g Fat 39g Carbs 18g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved