Simple Tofu Fried Rice for Diet
Simple Tofu Fried Rice for Diet
Protein-Packed Tofu Fried Rice for a Healthy Diet
Looking for a light and healthy meal? This tofu fried rice is perfect for your diet! Packed with protein and fiber, it’s a nutritious choice that keeps you feeling full. To ensure a balanced approach to dieting and prevent potential side effects from drastically cutting carbs, this recipe includes a small amount of rice (2 tablespoons). Enjoy a delicious and healthy meal that satisfies both your taste buds and your wellness goals.
Main Ingredients- 1/2 block firm tofu (approx. 250g): Firm or silken tofu can be used. Draining excess water beforehand will improve texture.
- 1 large egg: Use a fresh egg for the best flavor.
- 1/2 stalk scallion: Use both the white and green parts for a fragrant aroma.
- 2 Tbsp cold cooked rice: Using cold, day-old rice is best for a fluffy fried rice texture, preventing it from clumping.
Seasoning- 1 Tbsp soy sauce: Adds a savory depth. Adjust to your preference.
- 1 Tbsp soy sauce: Adds a savory depth. Adjust to your preference.
Cooking Instructions
Step 1
First, wash the scallion thoroughly and thinly slice both the white and green parts. Finer slices will blend better for texture and aroma.
Step 2
Crack the egg into a bowl and gently whisk it with a fork or chopsticks until the yolk and white are combined. Avoid over-whisking, as too much foam can affect the texture.
Step 3
Gently press the tofu with paper towels to remove excess water. Place the tofu in a bowl and mash it finely with your hands or a fork until there are no large lumps. Well-mashed tofu is key for a fluffy texture when stir-fried.
Step 4
Now, preheat a non-stick pan over medium heat. Add the mashed tofu to the dry pan (no oil needed). Stir-fry the tofu with a spatula, breaking it up, until the moisture has evaporated and it becomes crumbly. This step removes any raw tofu taste and enhances the texture.
Step 5
Push the cooked tofu to one side of the pan, creating an empty space. Pour the whisked egg into the empty space and scramble it with chopsticks until it’s softly cooked. Mix the scrambled egg with the tofu before it’s fully set.
Step 6
Finally, add the sliced scallions, 2 tablespoons of cold cooked rice, and 1 tablespoon of soy sauce to the pan. Turn the heat to high and stir-fry quickly, ensuring all ingredients are well combined. Continue to stir-fry for another 1-2 minutes until the rice grains are distinct and the soy sauce evenly coats everything. Your delicious tofu fried rice is now ready!
