Tofu Fried Rice
| Serves: | 4 |
| Per Serving: | 376 calories, 11g fat (2g saturated), 50g carbs, 3.2g fiber, 16g protein, 106mg chol, 629mg sodium |
This recipe is OK for those on the LMD (Low Microbial Diet), as long as all vegetables are well cooked.
Ingredients:
| 2 cups rice (preferably brown) | 2 tsp bottled minced garlic |
| 2 Tbsp vegetable oil, divided | 1 tsp bottled minced fresh ginger |
| ˝ tsp dark sesame oil | 2 Tbsp sake (rice wine), optional |
| 2 large eggs, lightly beaten | 3 Tbsp low-sodium soy sauce |
| 1 cup sliced green onions | 1 Tbsp hoisin sauce |
| 1 14-ounce package reduced-fat firm tofu, drained & cut into cubes |
1 cup fresh (or frozen) peas & carrots |
Cooking Instructions:
| 1. | Cook rice. Omit salt & fat. |
| 2. | While rice cooks, heat 1 Tbsp vegetable oil in a large nonstick skillet over med-high heat. Add tofu; cook 4 minutes or until lightly browned, stirring occasionally. Remove from pan. Add eggs to pan; cook 1 minute or until done, breaking egg into small pieces. Remove from pan. Add 1 Tbsp vegetable oil to pan. Add 1 cup onions, peas, and carrots, garlic, and ginger; saute 2 minutes. |
| 3. | While vegetable mixture cooks, combine sake, soy sauce, hoisin sauce, and sesame oil. Add cooked rice to pan; cook 2 minutes, stirring constantly. Add tofu, egg, and soy sauce mixture; cook 30 seconds, stirring constantly. |
Recipe from: Cooking Light Magazine, Sept 2004 Issue
Trial Administration