This Fried Rice with Tofu and Flaxseed is a nutrient-packed dish that combines protein-rich tofu with the healthy fats and fiber of flaxseeds. Loaded with vibrant vegetables, fluffy jasmine rice, and a flavorful mix of soy sauce and sesame oil, this dish is not only delicious but also full of wholesome ingredients. Perfect for a quick weeknight dinner or a hearty lunch!
Fried Rice with Tofu and Flaxseed
Course: MainCuisine: Asian-inspired4
10
minutes380
kcalFried Rice with Tofu and Flaxseed is a nutritious dish made with stir-fried rice, crispy tofu, and a sprinkle of flaxseed, adding a boost of omega-3s and a nutty flavor to the savory, vegetable-packed meal.
Ingredients
1/2 package (7 ounces) firm tofu, drained and cut into 1/4-inch dice
3 tablespoons low-sodium soy sauce
1 cup jasmine rice
1 tablespoon extra-virgin olive oil
1 tablespoon unsalted butter
3 large eggs, beaten
1 medium carrot, peeled and finely grated
3/4 cup fresh shelled or frozen thawed peas
6 scallions, white and light-green parts only, thinly sliced on the diagonal
1 tablespoon whole brown flaxseed, plus 2 teaspoons ground brown flaxseed
3/4 teaspoon toasted sesame oil
Freshly ground black pepper, to taste
Directions
- Cook the jasmine rice according to package instructions and let it cool.
- In a bowl, toss the diced tofu with 1 tablespoon of soy sauce. Let it marinate while preparing the other ingredients.
- Heat the olive oil in a large skillet or wok over medium heat. Add the tofu and sauté until golden brown, about 5-7 minutes. Remove the tofu from the pan and set aside.
- In the same skillet, melt the unsalted butter. Add the beaten eggs and cook, stirring occasionally, until scrambled and fully set. Remove the eggs from the pan and set aside.
- Add the grated carrot, peas, and scallions to the skillet. Cook for 2-3 minutes, until the vegetables are tender.
- Stir in the cooked rice, marinated tofu, and scrambled eggs. Add the remaining 2 tablespoons of soy sauce, flaxseeds (whole and ground), and sesame oil. Mix everything together thoroughly and season with freshly ground black pepper.
- Cook for another 3-5 minutes, until everything is heated through. Serve warm and enjoy!
Notes
- Nutrition Facts (Per Serving)
Calories: 380
Total Fat: 16 g
Cholesterol: 125 mg
Sodium: 620 mg
Total Carbohydrates: 43 g
Sugars: 2 g
Protein: 16 g
This Fried Rice with Tofu and Flaxseed is a satisfying and healthy twist on traditional fried rice. With the added benefits of flaxseed and protein-packed tofu, it’s a delicious and nourishing meal that comes together in no time. Perfect for busy weeknights or meal prep!
