Healthy Fried Rice

Although this may come as a surprise to many of you, there are days when I don’t feel like cooking. Days when I’m tired or I still have a lot to do after dinner, the thought of taking a lot of time and energy to put a dish together just doesn’t sound enticing at all.  I often have this feeling after a day of hiking or skiing. And that’s how I felt recently upon returning from the mountains having put in a full, hard day of playing on the slopes.

On those nights, if I don’t have frozen soup on hand, recipes like this one are a blessing. This dish is quick, filling, adaptable and healthful.  And, since it’s chock full of veggies, protein and healthy carbs, you can serve it as a stand-alone dish without having to think about sides.

The recipe comes from the New York Times “Recipes for Health” Section. Like the majority of my recipes, I have made this one my own, and I strongly encourage you to do the same. Add shrimp in place of the tofu or some lightly toasted slivers of nori (seaweed)–delish. Switch out the veggies for what you have on hand. Try making it with soba or rice noodles (just scramble most of the egg mixture separately and add the remainder with the noodles–then toss it all together).

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1 cup broccoli, cut into small chunks

1 cup chopped asparagus

1 cup sliced mushrooms

1/2 jalapeno, seeded and minced

2 tablespoons canola oil or other light tasting oil

1/2 pound extra firm tofu, diced

1 tablespoon low-sodium soy sauce (use tamari to make gluten-free)

1 tablespoon Thai fish sauce  (although most fish sauce is GF, check the label first as there have been accounts of wheat in fish sauce)

1 dash sriracha (optional)

2 eggs

2 garlic cloves, minced

1 tablespoon minced ginger

1 bunch scallions, finely chopped

3 cups cooked rice, preferably brown or brown basmati

1/4 to 1/2 cup chopped cilantro


1. Gather and prep all ingredients prior to cooking as this dish comes together quickly.   Heat a wok or large skillet over med-high/high heat.  While the wok is heating, saute the tofu in a separate skillet over medium heat. Alternatively, to minimize cleanup, you could saute the tofu over med heat in the oiled wok while you are chopping the veggies. After tofu has browned a little on the outside, toss with half of the soy sauce, remove from pan and set aside.

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2. Turn wok heat to medium high and add the oil. Once oil is hot, throw in the ginger, garlic and jalapeno and let cook for 30 seconds. Then add the veggies. While veggies are cooking, combine half of the soy sauce, the fish sauce, sriracha (if using) and the eggs in a small dish. Beat lightly to combine all ingredients.

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3.  Cook the veggies, tossing occasionally for 5 minutes or until crisp tender.

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4. Once the veggies are done to your desired tenderness, turn down the heat to medium. Fold in the cooked rice and the egg mixture and toss to coat eggs and rice with egg/soy mix.

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5. Turn off the heat. Add the tofu and scallions and cover the wok with a large pot lid or silicone lid and let the eggs stem for 2 minutes.  Don’t cook too long, or the eggs will dry creating a dry, heavy dish.

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6. Top with chopped cilantro and serve immediately with extra soy sauce, sriracha and fish sauce.

VLUU L210  / Samsung L210

This is a shrimp version I made with leftover rice for a quick lunch– delicious, indeed!


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