Tag Archives: rice

Tofu Fried Rice

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.

Tofu Fried Rice Recipe

Ingredients

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

Directions

  1. Cook rice or quinoa according to package directions.
  2. 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.
  3. 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.

Nutritional Information

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

Advertisements

Leave a comment

Filed under Vegetables and Vegetarian Dishes

Baked Costa Rican – Syle Tilapia with Pineapples, Black Beans and Rice

Picture of Baked Costa Rican-Style Tilapia with Pineapples, Black Beans and Rice Recipe

Ingredients

  • 1 cup long-grain white rice
    (or Quinoa if you prefer that)
  • 2 cups low-sodium chicken broth
  • 1/4 cup freshly squeezed orange juice
  • 1 lime, juiced
  • 2 tablespoons Grapeseed Oil
  • 1/4 cup finely chopped fresh cilantro, plus more for garnish
  • 2 garlic cloves, minced
  • 1 teaspoon sugar
  • Kosher salt and freshly ground black pepper
  • 4 (5 to 7-ounce) tilapia fillets, rinsed and patted dry
  • 2 cups jarred or homemade tomato salsa
  • 1 (15-ounce) can black beans, drained and rinsed
  • 2 cups diced fresh pineapple
  • 2 limes, thinly sliced

Directions

Combine the rice (or Quinoa – it cooks the same as rice) and chicken broth in a pot over medium heat and bring to a boil. Reduce the heat to low, cover, and cook until the rice (or Quinoa) is tender and has absorbed all of the liquid, about 20 minutes.

Preheat the oven to 400 degrees F.

In a mixing bowl, whisk together the orange juice, lime juice, oil, 2 tablespoons of the cilantro, the garlic, and sugar; season with salt and pepper. Add the tilapia fillets to the marinade, turning to coat. Marinate in the refrigerator for 20 minutes, turning occasionally.

Stir together the cooked rice, salsa, beans, pineapple, and remaining 2 tablespoons of the cilantro in a 2 or 3-quart baking dish. Remove the tilapia from the marinade, reserve the marinade, and lay the fish fillets over the rice mixture, overlapping if necessary. Pour the reserved marinade over the fish. Shingle the lime slices over the fish. Bake until the fish flakes easily, is opaque, and cooked through, 25 to 30 minutes. Garnish with chopped cilantro before serving.

Makes 4 servings. Calories were calculated using Quinoa and fresh pineapple.

Nutrition Facts
User Entered Recipe
  4 Servings
Amount Per Serving
  Calories 557.5
  Total Fat 13.7 g
  Saturated Fat 1.9 g
  Polyunsaturated Fat 5.4 g
  Monounsaturated Fat 1.8 g
  Cholesterol 85.0 mg
  Sodium 1,133.1 mg
  Potassium 1,320.8 mg
  Total Carbohydrate 65.2 g
  Dietary Fiber 10.7 g
  Sugars 14.0 g
  Protein 47.4 g
  Vitamin A 16.6 %
  Vitamin B-12 6.9 %
  Vitamin B-6 15.5 %
  Vitamin C 60.0 %
  Vitamin D 0.0 %
  Vitamin E 4.7 %
  Calcium 8.7 %
  Copper 37.4 %
  Folate 29.9 %
  Iron 41.5 %
  Magnesium 17.4 %
  Manganese 96.4 %
  Niacin 22.7 %
  Pantothenic Acid     5.2 %
  Phosphorus     58.3 %
  Riboflavin 94.7 %
  Selenium 6.7 %
  Thiamin 18.4 %
  Zinc 8.5 %

Leave a comment

Filed under Seafood