Tofu Fried Rice

Tofu Fried Rice
Fat 22%Carbs 61%Protein 17%
Percent Calories

1 serving of tofu fried rice contains 316 Calories. The macronutrient breakdown is 61% carbs, 22% fat, and 17% protein. This is a good source of protein (25% of your Daily Value), fiber (15% of your Daily Value), and potassium (9% of your Daily Value).

Makes
4 servings
Prep Time
15 minutes
Cook Time
30 minutes

Ingredients

Directions

  1. Preheat the oven to 400°F and line a baking sheet with parchment paper or lightly grease it.
  2. Cook the rice according to package instructions.
  3. Wrap the tofu in a clean towel and press with a heavy object to remove excess liquid.
  4. Dice the tofu into 1/4-inch cubes and arrange on the baking sheet. Bake for 26-30 minutes until golden brown and firm. Set aside.
  5. Whisk together peanut butter, brown sugar, chili garlic sauce, sesame oil, and three-quarters of the soy sauce to make the sauce. Adjust flavors as needed.
  6. Marinate the baked tofu in the sauce for 5 minutes, stirring occasionally.
  7. Heat a skillet over medium heat and cook the tofu with a slotted spoon, leaving most of the sauce behind. Cook until golden brown, then set aside.
  8. In the same skillet, sauté garlic, scallions, peas, and carrots for 3-4 minutes. Season with the remaining soy sauce.
  9. Add the cooked rice, tofu, and remaining sauce to the skillet. Stir and cook over medium-high heat for 3-4 minutes.
  10. Serve immediately.

Nutrition Facts

For 1 serving of tofu fried rice (193g)

NutrientValue%DV
Calories316
Fats8g 10%
Saturated fats1g 6%
Trans fats0g
Cholesterol0mg 0%
Sodium1105mg 48%
Carbs50g 18%
Net carbs46g
Fiber4g 15%
Sugar8g
Protein14g
Calcium151mg 15%
Iron3mg 39%
Potassium410mg 9%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene534μg
Beta carotene1618μg
Caffeine0mg
Choline32mg 6%
Copper0.3mg 36%
Fluoride1μg
Folate (B9)54μg 13%
Lycopene0.2μg
Magnesium122mg 29%
Manganese2mg 108%
Niacin4mg 27%
Pantothenic acid1mg 25%
Phosphorus301mg 43%
Retinol0μg
Riboflavin (B2)0.1mg 9%
Selenium19μg 35%
Theobromine0mg
Thiamine0.3mg 26%
Vitamin A IU3142IU
Vitamin A157μg 17%
Vitamin B120μg 0%
Vitamin B60.4mg 33%
Vitamin C10mg 11%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 6%
Vitamin K60μg 50%
Zinc2mg 18%
Sugars
Sugar8g
Sucrose6g
Glucose0.2g
Fructose0.2g
Lactose0g
Maltose0g
Galactose0g
Starch1g
Fats
Saturated fats1g 6%
Monounsaturated fats4g
Polyunsaturated fats2g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60.5g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid1g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine0.3g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine0.5g
Valine1g

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