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.
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.
Ultimate Vegetable Fried Black Rice
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:
- calories380
- protein17g
- fat14g
- saturated fat2g
- trans fat0g
- carbohydrates47g
- sugars4g
- fibre5g
- sodium311mg
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.
Allison Day, RHN
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016), are out now. She is currently working on her third cookbook, Modern Lunch (Appetite by Random House).
READ THIS NEXT
SEE MORE »
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
Tempeh and Mango Curry
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.