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A steaming bowl of high-protein tofu fried rice with edamame and green onions

High-Protein Tofu Fried Rice

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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Calories: 450
Ingredients Method

Ingredients
  

  • 14 oz extra -firm tofu, pressed and cubed
  • 3 cups cooked brown rice, chilled
  • 2 large eggs , lightly beaten
  • 1 cup frozen shelled edamame
  • 1 cup frozen peas and carrots mix
  • 3 cloves garlic , minced
  • 1 tbsp fresh ginger, minced
  • 3 tbsp low -sodium soy sauce
  • 1 tbsp toasted sesame oil
  • 2 tbsp vegetable oil
  • 2 green onions , sliced
  • 1 tsp srirach a

Method
 

  1. Heat 1 tbsp vegetable oil in a large wok or skillet over medium-high heat.
  2. Add cubed tofu and cook until golden brown on all sides, approximately 8-10 minutes, then remove and set aside.
  3. Add the remaining oil to the pan and sauté garlic and ginger for 30 seconds until fragrant.
  4. Add frozen edamame and peas/carrots; stir-fry for 3 minutes until softened.
  5. Push vegetables to the side of the pan and pour in beaten eggs, scrambling until just set.
  6. Stir in the chilled brown rice, breaking up any clumps to ensure even heating.
  7. Add the cooked tofu back to the pan and incorporate with the rice and vegetable mixture.
  8. Pour soy sauce and sesame oil over the mixture, tossing constantly for 3-5 minutes until heated through and slightly crisp.
  9. Garnish with sliced green onions and optional sriracha before serving.