Better-Than-Takeout Veggie Fried Rice
Better-Than-Takeout Veggie Fried Rice serves: 4 (about 1 3/4–2 cups (420–480 ml) per serving)
Prep Time: 15 minutes | Cook Time: 20 minutes | Total Time: 35 minutes
Ingredients:
- One 14-oz (397-g) package firm tofu, drained and pressed
- 3 Tbsp avocado oil (or other neutral oil), divided
- 3/4 tsp salt, divided
- 1/8 tsp ground turmeric
- 1 medium onion, chopped
- 2 large garlic cloves, minced
- 1 medium carrot, peeled and chopped
- 2 cups (182 g) chopped broccoli (approximately 1 broccoli crown)
- 2 cups (126 g) snow peas
- 3 cups (606 g) cooked brown rice
- 2 Tbsp tamari
- 1 tsp toasted sesame oil
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- In a large bowl, place tofu and smash with a fork until small crumbles form.
- In a wok or large nonstick pan, heat 1 Tbsp avocado oil over medium-high heat. Add tofu, 1/4 tsp salt and turmeric. Cook, stirring every few min, for 6–7 min, or until tofu is lightly golden. Remove tofu from pan and set aside in a small bowl.
- Add remaining 2 Tbsp avocado oil to wok/pan. Add onion, garlic, carrot and remaining 1/2 tsp salt and cook for 3 min, or until onion is translucent. Add broccoli, snow peas and cooked tofu and cook 3–4 min, or until vegetables are bright green and crisp-tender.
- Add cooked brown rice to wok/pan with veggies along with tamari and sesame oil. Stir to combine and cook for 5 min, stirring occasionally. Remove from heat and enjoy immediately.
Notes:
Storage tip: Better-Than-Takeout Veggie Fried Rice will keep in an airtight container in the refrigerator for up to 5 days.
Simplify this recipe: Use leftover or frozen rice instead of cooking rice from scratch.
Reheating tip: In a frying pan, heat leftover Better-Than-Takeout Veggie Fried Rice over medium heat until warmed through.
To cook brown rice from scratch: In a large saucepan, place 3 cups (605 g) water and 1 1/2 cups (275 g) dry brown rice. Bring to a boil, then immediately reduce heat to low. Simmer, covered, for 40–45 min, undisturbed, or until rice is tender and liquid has evaporated. Portion out 3 cups (606 g) cooked brown rice for this recipe and reserve the rest for another use.
Make it soy-free: Substitute coconut aminos for tamari. Omit tofu and replace with 1 cup (198 g) cooked brown lentils.
Make-ahead tip: Make brown rice up to 2 days in advance and refrigerate until ready to use.
Nutrition Information Per Serving:
441 calories, 18.7 g total fat, 2.8 g saturated fat, 4.7 g polyunsaturated fat, 9.7 g monounsaturated fat, 0 mg cholesterol, 995 mg sodium, 625 mg potassium, 52.5 g total carbohydrates, 6.8 g fiber, 4.7 g sugar, 19.6 g protein, 31% calcium, 24% iron
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