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Food

Ultimate Vegetable Fried Black Rice

Serves 2.

Written by
Ultimate Vegetable Fried Black Rice
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. [callout] 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. [/callout]

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.

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