Lunch Ideas
Tofu Fried Rice
Indo-Chinese fried rice with crisped tofu, plenty of vegetables and leftover brown rice. Ready in 15 minutes, with far more protein than takeaway.
480
kcal
24g
protein
61g
carbs
18g
fat
Per serving · makes 2 · 15 minutes
Ingredients
- •200 g firm tofu, pressed and cubed
- •2 cups cooked and cooled brown rice, ideally from yesterday
- •1 tbsp oil
- •4 cloves garlic, chopped
- •1 cup mixed vegetables: capsicum, beans, carrot, cabbage
- •2 spring onions, chopped
- •1 tbsp soy sauce
- •1 tsp vinegar
- •Black pepper and a pinch of salt
Method
- 1.Heat half the oil on high and fry the tofu cubes until golden on the edges. Remove and set aside.
- 2.Add the rest of the oil, then the garlic and vegetables, and stir fry on high for 3 minutes so they stay crisp.
- 3.Add the cold rice, soy sauce, vinegar and pepper, and toss for 2 to 3 minutes until everything is hot.
- 4.Return the tofu, toss through the spring onions, and serve.
Coach’s note
Cold, day-old rice is what makes fried rice work. Fresh rice turns mushy. Cook extra brown rice on prep day for exactly this.
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