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Ultimate Vegetable Fried Black Rice
Serves 2.
Fried rice is a takeout staple loaded with sodium, preservatives, and far too much oil. In this makeover, smoked tofu mimics the rich “fried” flavour; while black rice, an antioxidant-packed whole grain, replaces white rice, even keeping its shape in a scorching hot pan.
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Instead of tofu, boneless, skinless organic chicken breasts can be substituted. Cube and fully cook chicken in the wok or pot before adding the vegetables, or use leftover cooked chicken.
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Ingredients
- 1 cup (250 mL) water
- 1/2 cup (125 mL) uncooked black rice or short-grain brown rice
- 1 Tbsp (15 mL) refined sesame oil (not toasted) or refined avocado oil
- 1 cup (250 mL) sliced cremini or button mushrooms
- 1 red bell pepper, seeded and thinly sliced into strips
- 2 stalks celery, thinly sliced on a bias
- 2 garlic cloves, minced
- 1 - 210 g package smoked tofu or extra-firm plain tofu, cut into matchsticks or small cubes
- 1 Tbsp (15 mL) low-sodium gluten-free tamari or low-sodium soy sauce
- 1 Tbsp (15 mL) unseasoned rice vinegar or apple cider vinegar
- 1/4 cup (60 mL) chopped fresh cilantro, to garnish
Nutrition
Per serving:
- calories 380
- protein 17g
-
fat
14g
- saturated fat 2g
- trans fat 0g
-
carbohydrates
47g
- sugars 4g
- fibre 5g
- sodium 311mg
Directions
01
In medium saucepan, bring water and rice to a boil, reduce to a simmer, cover, and cook for 40 minutes. Remove from heat and steam, covered, for 5 minutes. Remove lid and set aside.
02
In large wok or pot, heat oil over medium. Add mushrooms, pepper, celery, and garlic. Sauteu0301 for 8 to 10 minutes, until vegetables are softened. Increase heat to medium-high and add cooked rice and tofu. Sauteu0301 for 2 to 3 minutes, until heated through. Stir in tamari and vinegar. Serve hot with fresh cilantro to garnish.
