Vegetable Tofu Egg Fried Rice
1 ½ Cups of vegetable tofu egg fried rice contains 407 Calories. The macronutrient breakdown is 39% carbs, 43% fat, and 18% protein. This is a good source of protein (33% of your Daily Value), calcium (16% of your Daily Value), and vitamin a (37% of your Daily Value).
- Makes
- 4.5 Cups
- Prep Time
- 25 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Cook 1/2-3/4 Cup rice in rice cooker or in pot with 1/2 TBS of butter and a pinch of salt for 20 minutes. (Yield should be about 2 cups.)
- Dice vegetables and cook in large pan at medium-high heat in a TBS of butter. (The vegetables should only fill about half of the pan.) Add diced tofu and cook until lightly brown. (Approximately 5 minutes)
- Move vegetables to the side to create a circle in the middle. Add 1 TBS of butter to the center, let melt, and fill hole with rice. Let this cook for about 10 minutes, flipping the rice halfway through cook time and adding soy sauce and butter as needed to keep rice from burning.
- In a separate, small pan, cook eggs. Mix white and yolk together and let cook until firm, then flip, as if you are making an omelet.
- Mix rice with tofu vegetables and let simmer on low heat, adding soy sauce as needed to keep rice and vegetables from burning. (Approximately 5 minutes)
- When rice begins to brown, add eggs and flip. Cook for an additional 5 minutes and serve.
Nutrition Facts
For 1 ½ Cups of vegetable tofu egg fried rice
Nutrient | Value | %DV |
---|---|---|
Calories | 407 | |
Fats | 20g | 25% |
Saturated fats | 9g | 45% |
Trans fats | 0.5g | |
Cholesterol | 217mg | 72% |
Sodium | 1023mg | 44% |
Carbs | 40g | 14% |
Net carbs | 36g | |
Fiber | 3g | 11% |
Sugar | 4g | |
Protein | 19g | |
Calcium | 158mg | 16% |
Iron | 3mg | 33% |
Potassium | 283mg | 6% |
Vitamin D | 1μg | 8% |
Vitamins and Minerals | ||
Alpha carotene | 597μg | |
Beta carotene | 1549μg | |
Caffeine | 0mg | |
Choline | 164mg | 30% |
Copper | 0.2mg | 17% |
Fluoride | 48μg | |
Folate (B9) | 112μg | 28% |
Lycopene | 0.2μg | |
Magnesium | 37mg | 9% |
Manganese | 1mg | 31% |
Niacin | 3mg | 16% |
Pantothenic acid | 1mg | 28% |
Phosphorus | 193mg | 28% |
Retinol | 175μg | |
Riboflavin (B2) | 0.3mg | 21% |
Selenium | 24μg | 44% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 23% |
Vitamin A IU | 3683IU | |
Vitamin A | 330μg | 37% |
Vitamin B12 | 0.5μg | 20% |
Vitamin B6 | 0.3mg | 21% |
Vitamin C | 11mg | 12% |
Vitamin D IU | 50IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 1μg | |
Vitamin E | 1mg | 7% |
Vitamin K | 10μg | 8% |
Zinc | 1mg | 14% |
Sugars | ||
Sugar | 4g | |
Sucrose | 2g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 1g | |
Fats | ||
Saturated fats | 9g | 45% |
Monounsaturated fats | 5g | |
Polyunsaturated fats | 2g | |
Trans fats | 0.5g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 1g | |
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 | 2g | |
Glycine | 0.4g | |
Histidine | 0.2g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.3g | |
Phenylalanine | 1g | |
Proline | 0.5g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.1g | |
Tyrosine | 0.4g | |
Valine | 1g |