Lunch Ideas
Tofu Fried Rice
Indo-Chinese fried rice with crisped tofu and plenty of vegetables, using leftover brown rice. Ready in 15 minutes and far higher in protein than the takeaway version.
400
kcal
20g
protein
52g
carbs
12g
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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