Tofu Fried Rice Gi Jane Recipe

Looking for an easy Tofu Fried Rice GI Jane recipe? Learn how to make Tofu Fried Rice GI Jane using healthy ingredients.


Submitted by gi-jane

Makes 1 serving



A simple stir fry with lots of flavours

Recipe Ingredients for Tofu Fried Rice GI Jane

125 g tofu, cubed
1 teaspoon olive oil
1 clove garlic, chopped
1/4 oz (root) ginger, chopped
3 scallions (spring onions), chopped
1 courgette, diced
1/2 red pepper, diced
2 oz peas
2 tsps soy sauce
1 tsp sesame oil
1 1/2 oz brown basmati rice, uncooked weight

Recipe Directions for Tofu Fried Rice GI Jane

  1. Cook the rice according to the packet instructions, drain and reserve.

  2. Heat the olive oil in a non-stick wok and add the garlic, ginger and spring onions. Allow to stir-fry for a few seconds.

  3. Add the tofu and stir fry until a little coloured

  4. Add the vegetables and stir-fry until tender - about 4 mins

  5. Finally, stir in the cooked brown rice, soy sauce and sesame oil.

  6. Serve immediately.

Categories

Main Dish

Nutrition Facts
Serving Size 554.4g
Amount Per Serving
Calories
467
Calories from Fat
142
% Daily Value*
Total Fat
15.8g
24%
Saturated Fat
2.7g
13%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
650mg
27%
Potassium
1266mg
36%
Total Carbohydrates
64.5g
22%
Dietary Fiber
10.1g
40%
Sugars
11.4g
Protein
21.6g
Vitamin A 63% Vitamin C 237%
Calcium 36% Iron 32%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Very high in manganese
  • High in vitamin A
  • Very high in vitamin C
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