Fried rice with tofu & vegetables

    1 hour 25 minutes

    Incorporate high-quality vegetable protein from tofu into your diet with this dish.

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    Serves: 4 

    • 1 cup (250 ml) dry white wine or chicken stock
    • ¼ cup (60 ml) salt-reduced soy sauce
    • 2 tablespoons honey
    • 1 tablespoon grated peeled fresh ginger
    • 350 g extra-firm tofu, cut into 2.5 cm cubes
    • 1 cup (200 g) long-grain white rice
    • 2 garlic cloves, crushed
    • 1 packet (500 g) frozen mixed stir-fry vegetables, slightly thawed
    • 5 spring onions, cut into 5 cm pieces
    • ¼ teaspoon pepper
    • 1 large egg, lightly beaten

    Preparation:1hour5min  ›  Cook:20min  ›  Ready in:1hour25min 

    1. Combine the wine, 1 tablespoon of the soy sauce, the honey and 1 teaspoon ginger in a large zip-seal plastic bag. Add the tofu. Press out excess air and seal the bag. Shake the bag gently to coat tofu with the marinade. Marinate in the refrigerator for 1 hour, turning occasionally.
    2. Meanwhile, cook the rice according to packet instructions; keep warm. Lightly coat a large, deep frying pan with non-stick cooking spray. Set over high heat until hot but not smoking.
    3. Stir-fry the garlic and remaining ginger until fragrant, about 1 minute. Add the mixed vegetables, half the spring onion, the rice, the remaining soy sauce and the pepper. Stir-fry until the vegetables are heated through, about 4 minutes.
    4. Push the ingredients to one side of wok or pan, and then pour in the beaten egg. Cook until almost set. Cut into strips with a heatproof spatula.
    5. Pour the marinade into a small saucepan. Boil over high heat for 2 minutes. Add the tofu and the marinade to the wok. Stir-fry until the tofu is heated through, about 4 minutes. Sprinkle with remaining spring onion.

    Did you know

    ...that tofu is made by coagulating the protein of soybeans into curds? It has a high calcium, high protein and high fat content. With no flavour of its own, tofu absorbs the flavours of other ingredients and adds a silken texture to dishes.

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