Fried Rice with Tofu and Vegetables

Soy foods can lower cholesterol levels and reduce the risk of heart disease. If you’ve been looking for a tasty tofu recipe, your search is over. Here, tofu is marinated in a sweet and savoury sauce and stir-fried with rice and plenty of vegetables.

Cook Smart for a Healthy Heart, Reader's Digest Canada

1 cup dry white wine or reduced-salt chicken stock
1⁄4 cup reduced-salt soy sauce
2 tablespoons clear honey
1 tablespoon peeled, grated fresh ginger
370 g extra-firm tofu, diced 1 cm thick
1 cup long-grain white rice
2 garlic cloves, finely chopped
1 package (500 g) frozen mixed Asian vegetables, slightly thawed 
5 green onions, cut into 5 cm pieces 
pepper to taste
1 large egg, lightly beaten

1. Place the wine or stock, 1 tablespoon soy sauce, the honey and 1 teaspoon ginger in a sealable plastic bag. Add the tofu, push out the excess air, close and shake gently to coat. Marinate in the refrigerator for 1 hour, turning occasionally.
2. Cook the rice according to the package directions; keep warm. Lightly coat a wok or large deep frying pan with nonstick cooking spray and place over high heat until hot.
3. Stir-fry the garlic and remaining ginger until fragrant, about 1 minute. Add the mixed vegetables, half the green onions, the rice, the remaining soy sauce and pepper. Stir-fry until the mixed vegetables are heated through, about 4 minutes. Push the ingredients to one side of the wok and pour in the egg. Cook until almost set, cutting the egg into strips with a spatula.
4. Pour the marinade into a small saucepan. Boil over high heat for 2 minutes. Add the tofu and marinade to the wok. Stir-fry until the tofu is heated through, about 4 minutes. Sprinkle fried rice, tofu and vegetables with the remaining green onions and serve.

preparation time 20 mins, plus 1 hour marinating
cooking time 20 mins
serves 4

PER SERVING

404 calories
17 g protein
7 g total fat
1 g saturated fat
63 mg cholesterol
64 g total carbohydrate
18 g sugars
5 g fibre
642 mg sodium

Tofu plays a very important part in a heart-healthy diet. Soy protein lowers the level of artery-clogging LDL (“bad”) cholesterol without reducing the beneficial HDL (“good”) cholesterol in the body.