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).
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