Tofu Fried Rice
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
- Brown sugar
2 tbsp or 18g
Directions
- Preheat the oven to 400°F and line a baking sheet with parchment paper or lightly grease it.
- Cook the rice according to package instructions.
- Wrap the tofu in a clean towel and press with a heavy object to remove excess liquid.
- 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.
- 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.
- Marinate the baked tofu in the sauce for 5 minutes, stirring occasionally.
- 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.
- In the same skillet, sauté garlic, scallions, peas, and carrots for 3-4 minutes. Season with the remaining soy sauce.
- Add the cooked rice, tofu, and remaining sauce to the skillet. Stir and cook over medium-high heat for 3-4 minutes.
- Serve immediately.
Nutrition Facts
For 1 serving of tofu fried rice (193g)
Nutrient | Value | %DV |
---|---|---|
Calories | 316 | |
Fats | 8g | 10% |
Saturated fats | 1g | 6% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 1105mg | 48% |
Carbs | 50g | 18% |
Net carbs | 46g | |
Fiber | 4g | 15% |
Sugar | 8g | |
Protein | 14g | |
Calcium | 151mg | 15% |
Iron | 3mg | 39% |
Potassium | 410mg | 9% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 534μg | |
Beta carotene | 1618μg | |
Caffeine | 0mg | |
Choline | 32mg | 6% |
Copper | 0.3mg | 36% |
Fluoride | 1μg | |
Folate (B9) | 54μg | 13% |
Lycopene | 0.2μg | |
Magnesium | 122mg | 29% |
Manganese | 2mg | 108% |
Niacin | 4mg | 27% |
Pantothenic acid | 1mg | 25% |
Phosphorus | 301mg | 43% |
Retinol | 0μg | |
Riboflavin (B2) | 0.1mg | 9% |
Selenium | 19μg | 35% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 26% |
Vitamin A IU | 3142IU | |
Vitamin A | 157μg | 17% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.4mg | 33% |
Vitamin C | 10mg | 11% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 1mg | 6% |
Vitamin K | 60μg | 50% |
Zinc | 2mg | 18% |
Sugars | ||
Sugar | 8g | |
Sucrose | 6g | |
Glucose | 0.2g | |
Fructose | 0.2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 1g | |
Fats | ||
Saturated fats | 1g | 6% |
Monounsaturated fats | 4g | |
Polyunsaturated fats | 2g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.5g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.2g | |
Glutamic acid | 3g | |
Glycine | 1g | |
Histidine | 0.3g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.2g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 0.5g | |
Valine | 1g |