What a great, healthy option to have to satisfy the craving for Chinese take-out. I like to add extra veggies to mine, typically whatever I have on hand which tends to be bell peppers and broccoli. I also like to add water chestnuts, bamboo shoots, bean sprouts or baby corn if I have some of them handy. Keep in mind if you do add any of these, they are not calculated into the nutritional information so you’ll want to add them yourself.
2 cups uncooked instant rice (or quinoa)
2 tablespoons grape seed oil, divided
1 (14-ounce) package reduced-fat firm tofu, drained and cut into (1/2-inch) cubes
2 large eggs, lightly beaten
1 large yellow or white onion, chopped
1 cup frozen peas and carrots, thawed
4 garlic cloves, minced
1 teaspoon minced peeled fresh ginger
2 tablespoons rice wine vinegar
3 tablespoons low-sodium soy sauce
1 tablespoon hoisin sauce
1/2 teaspoon sesame oil
Thinly sliced green onions
- Cook rice or quinoa according to package directions.
- While rice cooks, heat 1 tablespoon grape seed oil in a large nonstick skillet over medium-high heat. Add tofu; cook 4 minutes or until lightly browned, stirring occasionally. Remove tofu from pan, set aside until needed later. Add eggs to pan; cook 1 minute or until done, breaking egg into small pieces. Remove from pan. Add the other tablespoon of grape seed oil to the pan. Add onions, peas and carrots, garlic, and ginger; sauté 2 minutes.
- While vegetable mixture cooks, combine rice wine vinegar, soy sauce, hoisin sauce, and sesame oil. Add cooked rice to pan; cook 2 minutes, stirring constantly. Add tofu, egg, and soy sauce mixture; cook 30 seconds, stirring constantly. Garnish with sliced green onions (I like to use my kitchen shears to cut them quickly and easily); serve hot.
4 servings (serving size: 1 1/2 cups)
Amount per serving
- Calories: 376
- Calories from fat: 26%
- Fat: 11g
- Saturated fat: 2g
- Monounsaturated fat: 3g
- Polyunsaturated fat: 5.1g
- Protein: 15.8g
- Carbohydrate: 50.6g
- Fiber: 3.2g
- Cholesterol: 106mg
- Iron: 3.8mg
- Sodium: 629mg
- Calcium: 79mg
adapted from cooking light
Hey, folks! First of all, for anyone who may have noticed the absence of our Meatless Monday recipe, I would like you to know I will still be posting the recipe, just a bit delayed. I had it all ready to go yesterday but forgot to take pictures of it before we ate it and I didn’t want to post the recipe without the picture! Shame on me, right?! So, today I will be making another batch of them solely for the purpose of being able to take a picture for the post so keep an eye out for the delayed Meatless Monday recipe!
Now, to address today’s Tilapia Tuesday recipe…
if you read the heading or saw the picture you may have noticed that it’s not a Tilapia recipe, it’s salmon.
I know, I know, I’m way off track this week! First a delayed Meatless Monday recipe and now this…Salmon in place of Tilapia?! Craziness, I know. But please folks, bear with me, here. I mean, you can only think about tilapia for SO long before needing some variation. Besides, this looked too good to pass up and if you really wanted to, you could still use Tilapia. Give it a try and let us know what you think!
- 2 tablespoons hoisin sauce
- 2 teaspoons low-sodium soy sauce
- 1/2 teaspoon dark sesame oil
- 4 (6-ounce) skinless wild salmon fillets
- Cooking spray
- 1 teaspoon sesame seeds
- Lemon rind strips (optional)
- Preheat oven to 400°.
- Combine first 3 ingredients in a shallow dish. Add fish to dish, turning to coat. Marinate at room temperature 8 minutes, turning occasionally.
- Remove fish from marinade; discard marinade. Place fish on a baking sheet coated with cooking spray. Sprinkle fish evenly with sesame seeds. Bake at 400° for 8 minutes or until fish flakes easily when tested with a fork. Garnish with rind, if desired.
- Garlicky-spicy snow peas: Heat 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Add 1 pound snow peas and 1/4 teaspoon salt; sauté for 2 minutes. Stir in 2 teaspoons bottled minced garlic and 1/4 teaspoon crushed red pepper(I omitted this since I don’t care for them to be spicy); sauté 1 minute. Stir in 1/4 teaspoon sugar; sauté 1 minute. Remove from heat; drizzle with 1/2 teaspoon dark sesame oil.
Amount per serving (recipe serves 4)
- Calories: 255
- Fat: 11.7g
- Saturated fat: 2.7g
- Monounsaturated fat: 4.8g
- Polyunsaturated fat: 2.8g
- Protein: 31.5g
- Carbohydrate: 3.9g
- Fiber: 0.3g
- Cholesterol: 81mg
- Iron: 0.7mg
- Sodium: 285mg
- Calcium: 26mg
from Cooking Light, August 2009
from Eating Clean
- 3 teaspoons toasted sesame oil, divided
- 4 large eggs, lightly beaten
- 2 teaspoons minced fresh ginger
- 2 cloves garlic, minced
- 1 12-ounce bag shredded mixed vegetables, such as “rainbow salad” or “broccoli slaw”
- 2 cups mung bean sprouts
- 1 bunch scallions, sliced, divided
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon rice vinegar
- 2 tablespoons hoisin sauce
- Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add eggs; cook, stirring gently, until set, 2 to 3 minutes. Set aside.
- Wipe out the pan and heat the remaining 2 teaspoons oil over medium heat. Add ginger and garlic and cook, stirring, until softened, about 1 minute. Add shredded vegetables, bean sprouts, half the sliced scallions, soy sauce and vinegar. Stir to combine. Cover and cook, stirring occasionally until the vegetables are just tender, about 3 minutes. Add the reserved eggs and hoisin; cook, uncovered, stirring and breaking up the scrambled eggs, until heated through, 1 to 2 minutes. Stir in the remaining scallions and remove from the heat.
Serves 4 : 1 1/4 cups each
Per serving: 171 calories; 9 g fat ( 2 g sat , 4 g mono ); 212 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 11 g protein; 4 g fiber; 328 mg sodium; 226 mg potassium.