Recipe: Tofu Fried Rice
Looking for a way to include more plant proteins in your fertility/pregnancy diet? Try this tofu veggie fried rice for your next meat free meal!
You will need:
Olive oil for cooking
1 block of firm tofu, cubed
Cornflour (for coating)
500g packet of frozen vegetables (I used a diced variety)
2 cups of rice (I used a mix of brown rice & quinoa)
2 eggs, whisked
Sauce: 3 tbsp each of soy sauce, sweet chilli and natural peanut butter.
Steps:
- Prepare rice as per instructions.
- Prepare the tofu: Using paper towel pat the tofu to remove any moisture and then cut into cubes.
- In a large bowl add the tofu and add enough cornflour to coat. Combine until coated evenly.
- Prepare the sauce: in another bowl combine 3tbsp each of soy sauce, sweet chilli and natural peanut butter. Set aside.
- Prepare the egg: In a small bowl whisk 2 eggs and set aside.
- Heat oil over medium heat in a large frypan or wok. Add the egg and once cooked remove from the pan (this will only take 1-2 mins). Set aside.
- Add the tofu and cook until browned on both sides.
- Add the sauce and stir through until combined and all the tofu is coated.
- Add the diced vegetables and cover with a lid for ~2-4 mins to help them cook through.
- Add the egg back in and the cooked rice and stir to combine.
Enjoy!
Notes:
- Recipe serves 4
- If you don’t like tofu or plant based alternatives, include your favourite meat.
- If you want to save time cooking you can use microwave rice but for fertility/pregnancy I would encourage you to take it out of the packet and cook it in the frypan to reduce exposure to BPA (a compound commonly found in plastics).
Follow @fertility.prental.dietitian for more nourishing recipes!