Tofu and Egg Fried Rice: A Healthy and Satisfying Diet Meal
Diet Recipe, Healthy Food, High Protein, Tofu Stir-fry, Tofu Egg Fried Rice, Easy Diet Meal
I’m trying a diet meal for the first time, and adding just a little rice to this stir-fry made it wonderfully filling! I highly recommend this to anyone on a diet. It’s surprisingly satisfying and delicious!
Ingredients- 380-600g Firm Tofu
- 1 Stalk Scallion (separate white and green parts)
- 2-3 Large Eggs
- 2-3 Pinches Salt
- A little Oil (e.g., canola or olive oil)
- 2 Tbsp Cooked Rice (optional, for minimal carbs)
- 1 Tbsp Soy Sauce (low sodium recommended)
Cooking Instructions
Step 1
First, wash the scallion thoroughly. Finely chop the white and green parts separately. This will make them easier to use during cooking.
Step 2
In a bowl, crack 2-3 eggs and add 2-3 pinches of salt. Whisk them gently until well combined, avoiding creating too much foam.
Step 3
Rinse the tofu under running water and drain it well. Place the tofu directly into a non-stick pan over medium-low heat, without any oil.
Step 4
Now, let’s crumble the tofu. Using a spatula or fork, press down firmly on the tofu to break it into small pieces while it cooks over low heat. Tip: Keep the heat low while crumbling to prevent excess moisture from evaporating. Once the tofu is crumbled, increase the heat to medium-high and stir-fry to evaporate any remaining moisture. Cooking it at a higher heat will quickly dry out the tofu, giving it a pleasant texture.
Step 5
After the tofu has been crumbled into small pieces and most of the moisture has evaporated, push the crumbled tofu to the sides of the pan. Add a little oil to the center.
Step 6
Once the oil is warm, add the chopped white parts of the scallion and stir-fry for about 30 seconds until fragrant, creating scallion oil.
Step 7
Combine the fragrant scallion oil with the crumbled tofu and continue to stir-fry. Make sure the tofu doesn’t stick to the pan.
Step 8
When the tofu is sufficiently stir-fried, add 2 tablespoons of cooked rice. (This is optional and can be adjusted based on your dietary needs – I added it because I can’t live without some carbs! Use your preferred healthy grain rice if dieting.)
Step 9
Stir-fry well to ensure the rice and crumbled tofu are evenly mixed and not clumped together. Use a chopstick or spatula to break up any rice clumps as you stir-fry for a better texture.
Step 10
Push the stir-fried tofu and rice mixture to the sides of the pan, creating an empty space in the center. Carefully pour the whisked egg mixture into the cleared space.
Step 11
As the egg begins to cook, gently mix it with the tofu and rice. The egg will cook into soft curds, adding a creamy texture and a beautiful golden color to the fried rice.
Step 12
Once the egg is fully cooked, add all the chopped green parts of the scallion. Drizzle 1 tablespoon of soy sauce over everything and stir-fry quickly to combine. This adds a nice savory flavor.
Step 13
This Tofu and Egg Fried Rice is delicious as is, but if you want to add a little extra flavor, I recommend pairing it with a diet-friendly sauce like Sriracha. I enjoyed it with some chicken sausage on the side for a truly satisfying meal. Enjoy your healthy and delicious diet journey!
