We have taken the family favourite of fried rice and given it our own healthy twist! The brown rice base boosts the magnesium and adds valuable B-group vitamins to support energy production. Tofu is a good source of magnesium to support muscle relaxation and tryptophan – an amino acid linked to improved sleep quality. Adding eggs to any meal ups the melatonin content, an important nutrient which helps to control sleep/wake patterns.
Serves 4
Prep time 15 minutes
Cook time 20 minutes
Dairy Free, Nut Free, Gluten Free, Vegetarian Suitable
Ingredients
- 1 lime, juiced
- 1 tbsp salt-reduced soy sauce
- 1 tbsp brown sugar
- 2 tbsp tamarind puree
- 3 cups cooked brown rice
- 400g firm tofu, cut into 2cm cubes
- 1½ tbsp extra virgin olive oil
- 2 eggs, lightly beaten
- 1 medium red capsicum, thinly sliced
- 3 spring onions, finely sliced
- 2 bunches pak choy, roughly chopped
- 2 cups bean sprouts
How to make
1. Prepare the dressing. Place the lime juice, soy sauce, brown sugar and tamarind puree in a small screw-top jar, shake well and set aside.
2. Heat half the oil in a large frypan over medium heat. Add the tofu and cook for 3-4 minutes or until golden brown. Remove from pan and set aside. Add egg to the pan and scramble lightly for 1-2 minutes, remove and set aside.
3. Add the remaining oil to the pan, add the capsicum and cook for 2 minutes or until softened. Add the spring onion and pak choy and cook for a further 2 minutes. Add the cooked rice and dressing to the pan. Mix well to heat through. Add the bean sprouts and return the cooked tofu and egg to the pan. Mix until evenly heated. To serve, divide between four serving bowls.
Notes
Want to make it vegan-suitable? Simply remove the eggs.
Leftover fried rice can be stored in an airtight container in the refrigerator for up to two days.
Nutritional information
| Kilojoules |
1915kJ |
Protein |
23.1 g |
Carbohydrates, total
- sugars, total |
45.4 g
8.2 g
|
Fat, total
- saturated fat |
18.1 g
2.8 g
|
| Sodium |
455 mg |
|