Vegetable Tofu Egg Fried Rice

Fat 43%Carbs 39%Protein 18%
Percent Calories

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

  1. 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.)
  2. 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)
  3. 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.
  4. 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.
  5. 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)
  6. 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

NutrientValue%DV
Calories407
Fats20g 25%
Saturated fats9g 45%
Trans fats0.5g
Cholesterol217mg 72%
Sodium1023mg 44%
Carbs40g 14%
Net carbs36g
Fiber3g 11%
Sugar4g
Protein19g
Calcium158mg 16%
Iron3mg 33%
Potassium283mg 6%
Vitamin D1μg 8%
Vitamins and Minerals
Alpha carotene597μg
Beta carotene1549μg
Caffeine0mg
Choline164mg 30%
Copper0.2mg 17%
Fluoride48μg
Folate (B9)112μg 28%
Lycopene0.2μg
Magnesium37mg 9%
Manganese1mg 31%
Niacin3mg 16%
Pantothenic acid1mg 28%
Phosphorus193mg 28%
Retinol175μg
Riboflavin (B2)0.3mg 21%
Selenium24μg 44%
Theobromine0mg
Thiamine0.3mg 23%
Vitamin A IU3683IU
Vitamin A330μg 37%
Vitamin B120.5μg 20%
Vitamin B60.3mg 21%
Vitamin C11mg 12%
Vitamin D IU50IU
Vitamin D20μg
Vitamin D31μg
Vitamin E1mg 7%
Vitamin K10μg 8%
Zinc1mg 14%
Sugars
Sugar4g
Sucrose2g
Glucose1g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch1g
Fats
Saturated fats9g 45%
Monounsaturated fats5g
Polyunsaturated fats2g
Trans fats0.5g
Fatty Acids
Total omega 30.1g
Total omega 61g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid1g
Cystine0.2g
Glutamic acid2g
Glycine0.4g
Histidine0.2g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.3g
Phenylalanine1g
Proline0.5g
Serine1g
Threonine1g
Tryptophan0.1g
Tyrosine0.4g
Valine1g

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