Easy and Healthy Fried Rice with Tofu and Veggies
Stir-Fry Mastery: Blending Fresh Vegetables and Tofu for a Wholesome Meal
4 Servings
Yield:
Preparation & Cooking Time:
45 mins
Author:
Stefan
|
|
FOOD FACT
White rice is highly processed and misses its hul (the hard protective coating), bran (outer layer), and germ (nutrient-rich core). For this reason, white rice lacks many vitamins and minerals that are present in brown rice. One thing you want to look at is the Glycemic Index (GI). The lower the score (0-100) the better. A score of 55 or less is considered low, 56 to 69 medium, and 70 to 100 high. Food with a lower GI appears to be better for people with type 2 diabetes, as it causes a slow but gradual rise in blood sugars. White rice has a GI of 65, and brown rice has a GI of 55. This may be why white rice is associated with a higher risk of type 2 diabetes. Both are naturally gluten-free, which makes them a great carb option for people with celiac disease or non-celiac gluten sensitivity.
You can use white or brown rice depending on your taste, diet, and health.
INGREDIENTS
INSTRUCTIONS
It is recommended to wash the rice 3-4 times before cooking in a rice cooker.
Once cooked, let the rice cool and store it in the fridge for 1-2 days if you plan on making fried rice. Freshly cooked rice may not give the same result as the cooled one.
To make the sauce, mix 2/5 part soya sauce, 1/5 part oyster sauce, 2/5 part water and sugar. You don't need much sauce. Around 1/2 cup should suffice.
If you have a wok, heat it to stir-fry the vegetables. If you don't have a wok, heat a frying pan with vegetable oil. Add onions and garlic to the pan and stir-fry it quickly.
Add vegetables and stir-fry them together with onions and garlic. If you use firm tofu, add it now. Once the vegetables are almost ready to eat, add mushrooms.
Before adding rice to the mix, loosen it up and keep stir-frying everything at a high heat. If you use soft tofu, add it now. You can also pan-fry the tofu separately with some salt and other spices of your choice and add it at the end.
Add cooking wine and mix everything until almost evaporated. Once everything is well mixed, add 1/2 of the prepared sauce and mix quickly. Add more sauce if needed, but aim to add as much sauce as needed to give everything enough flavor, but as little as possible to avoid ending up with a risotto.
Add a tablespoon of sesame oil and mix everything well again. Pan-fry one egg per portion.
Tip: The water used to wash the rice contains valuable nutrients. You can use it for your plants.
Notes
You will need around 2.5 ounces (80g) of white rice for each adult.
Feel free to use any vegetables and mushrooms you like, or opt for a frozen stir fry mix to save you some time.
It's important not to overcrowd the frying pan, as this can lead to the ingredients turning into mush. Western frying pans are typically suitable for cooking up to two portions at a time, but don't worry; the process is quick.
You can also add scrambled eggs or chicken and some chilli if you like it spicy.
It's best to use Chinese soy sauce and cooking wine to achieve an authentic Chinese flavor.
Remember that soy sauces are already salty, so don't add too much salt at the start.
You can also add chopped spring onions at the end.
If you have leftover sauce, don't throw it away, as it can be used for dumplings and gyosas.
Fried rice is also a great way to use up any leftovers in your fridge, particularly vegetables.
Fried rice is also a great meal to prepare beforehand so you can have it for lunch during the week at work.
Love this recipe? Give it a rating and leave a comment below to let us know your thoughts!
