1 serving of tofu fried rice contains 316 Calories. The macronutrient breakdown is 61% carbs, 22% fat, and 17% protein. This is a good source of protein (25% of your Daily Value), fiber (15% of your Daily Value), and potassium (9% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 30 minutes
Ingredients
Brown sugar 2 tbsp or 18g
Directions
- Preheat the oven to 400°F and prepare a baking sheet with parchment paper or a light coating of oil.
- Cook the rice according to package instructions.
- Wrap the tofu in a clean towel and press with a heavy object to remove excess liquid.
- Dice the tofu into 1/4-inch cubes and arrange on the baking sheet. Bake for 26-30 minutes until golden brown and firm. Set aside.
- Whisk together peanut butter, brown sugar, chili garlic sauce, sesame oil, and three-quarters of the soy sauce to make the sauce. Adjust flavors as needed.
- Marinate the baked tofu in the sauce for 5 minutes, stirring occasionally.
- Heat a skillet over medium heat and cook the tofu with a slotted spoon, leaving most of the sauce behind. Cook until golden brown, then set aside.
- In the same skillet, sauté garlic, scallions, peas, and carrots for 3-4 minutes. Season with the remaining soy sauce.
- Add the cooked rice, tofu, and remaining sauce to the skillet. Stir and cook over medium-high heat for 3-4 minutes.
- Serve immediately.
Nutrition Facts
For 1 serving of tofu fried rice (193g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 316 | |
| Fats | 8g | 10% |
| Saturated fats | 1g | 6% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 1088mg | 47% |
| Carbs | 50g | 18% |
| Net carbs | 46g | |
| Fiber | 4g | 15% |
| Sugar | 8g | |
| Protein | 14g | |
| Calcium | 151mg | 15% |
| Iron | 3mg | 39% |
| Potassium | 410mg | 9% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 534μg | |
| Beta carotene | 1618μg | |
| Caffeine | 0mg | |
| Choline | 32mg | 6% |
| Copper | 0.3mg | 36% |
| Fluoride | 0.5μg | |
| Folate (B9) | 54μg | 13% |
| Lycopene | 0.2μg | |
| Magnesium | 122mg | 29% |
| Manganese | 2mg | 108% |
| Niacin | 4mg | 27% |
| Pantothenic acid | 1mg | 25% |
| Phosphorus | 301mg | 43% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 9% |
| Selenium | 19μg | 35% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 26% |
| Vitamin A IU | 3142IU | |
| Vitamin A | 157μg | 17% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.4mg | 33% |
| Vitamin C | 10mg | 11% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 60μg | 50% |
| Zinc | 2mg | 18% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | 6g | |
| Glucose | 0.2g | |
| Fructose | 0.2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 1g | 6% |
| Monounsaturated fats | 4g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.5g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.5g | |
| Valine | 1g | |










