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Fried Rice with Scallions, Edamame, and Tofu

Fried_Rice_with_Scallions_Edamame_and_Tofu_4

Ingredients:

1 tablespoon plus 1 teaspoon canola oil
2 large cloves garlic, minced (about 2 teaspoons)
4 scallions (white and green parts), thinly sliced
1 tablespoon peeled and minced fresh ginger
4 cups cooked brown rice
¾ cup seeded and finely diced red bell pepper
¾ cup frozen shelled edamame, cooked according to package directions and drained
½ cup fresh or frozen (thawed) corn kernels
6 ounces firm tofu, cut into ¼-inch cubes
2 large eggs, beaten
3 tablespoons low-sodium soy sauce

Directions:

1. Heat 1 tablespoon of the oil in a wok or large skillet over high heat until very hot but not smoking. Add the garlic, scallions, and ginger and cook, stirring, until softened and aromatic, 1 to 2 minutes. Add the rice, red pepper, edamame, corn, and tofu and cook, stirring, until heated through, about 5 minutes.

2. Make a 3-inch well in the center of the rice mixture. Add the remaining 1 teaspoon oil, then add the eggs and cook until nearly fully scrambled. Stir the eggs into the rice mixture, then add the soy sauce and incorporate thoroughly. Serve hot.

Serves 4
Serving size: about 1½ cups

Per serving
Calories: 400
Total fat: 12.5 g
Mono: 4.5 g
Poly: 2.5 g
Sat: 2 g
Protein: 16.5 g
Carbohydrates: 56 g
Fiber: 7 g
Cholesterol: 106 mg
Sodium: 465 mg

Excellent source of
Iron
Magnesium
Niacin
Phosphorus
Protein
Selenium
Vitamin A
Vitamin B6
Vitamin C
Vitamin K

Good source of
Calcium
Folate
Pantothenic
Acid
Riboflavin
Thiamin
Zinc

 

 

 




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