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Yields:
2 serving(s)
Meal type:
Main Dishes
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Vegetarian Fried Rice

Traditional fried rice has been loaded up with lots of vegetables for extra fibre, as well as a combination of egg and tofu for protein. This dish works best with rice which has been cooked the night before and allowed to cool.

Ingredients

Directions

  1. Cook the brown rice as per packet instructions. Once cooked, spread into a thin layer on a plate to allow to cool.
  2. Drain and pat dry the tofu. Cut into small, 1-2cm cubes. Heat the 1tbsp of the oil in a large wok, over medium/high heat. Lightly pan fry the tofu until lightly browned. Set aside on a plate with a paper towel.
  3. Add the remaining tbsp of oil to the wok. Fry the garlic, ginger, and chilli for 30-45 seconds, or until fragrant and lightly coloured.
  4. Add the onion, carrots, capsicum, and peas. Cook for 3-5 minutes or until just starting to soften. If the vegetables start browning too quickly, reduce the heat and/or add a few splashes of water.
  5. Add the brown rice, soy sauce, rice wine, and tomato paste, and stir well. Cook for a further 5 minutes or until the rice has heated and the vegetables are cooked (yet still a little bit firm).
  6. Beat the eggs in a small bowl. In a separate small frying pan, over low/medium heat, add the sesame oil and pour in the beaten eggs and cook like an omelette. Season lightly with salt and pepper.
  7. Take the eggs of the heat, roll up the omelette and thinly slice into strip, before adding back to the wok with the rice. Stir through the tofu and serve.
 


     
 

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Nutritional Summary:

There are 810 calories in 1 serving of Vegetarian Fried Rice.
Calorie Breakdown: 39% fat, 45% carbs, 16% prot.

Nutrition Facts
Serving Size
per serve
per serve
Energy
3389 kj
810 kcal
Protein
33.28g
Fat
34.88g
Saturated Fat
4.831g
Trans Fat
0g
Polyunsaturated Fat
6.069g
Monounsaturated Fat
15.268g
Cholesterol
186mg
Carbohydrates
90.82g
Sugar
9.3g
Fibre
13.2g
Sodium
1527mg
Potassium
608mg
40%
of RDI*
(810 cal)
40% RDI
Calorie Breakdown:
 
Carbohydrate (45%)
 
Fat (39%)
 
Protein (16%)
*Based on an RDI of 2000 calories

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