Jan 092014

Here is a great recipe when you’ve got a Chinese food craving, but it’s diet day and you need something low in calories.

This fried rice & veg dish is less than 250 calories per serving and tastes great. It’s quite a generous portion for the low calorie count (that’s a cereal bowl in the photo), but as you can see, it’s more veg than rice. That’s because rice is a whopping 90 calories per 25g raw rice (which isn’t a lot of rice). I like to add it though, as I find that adding a few carbs to a meal makes it more satisfying. You can easily eliminate the rice add more tofu if you prefer: another 100g tofu and 1/2 teaspoon oil to fry it in is 96 calories.

With a variety of vegetables and a bit of fried tofu, a tasty sauce, plus spring onion and coriander (cilantro in American-speak), this scrumptious dish is lacking in nothing but calories.


Fried veg with rice & tofu

Makes one serving

Quantity Ingredient Calories
25g rice, cooked ahead & refrigerated (70g cooked weight) 91
3/4 teaspoon groundnut oil, divided 30
50g slice tofu 38
50g small broccoli florets 17
50g white mushrooms, thinly sliced 11
50g baby corn, thinly sliced 13
50g courgette (zucchini), cut into matchsticks 8
25g celery, thinly sliced 4
25g peeled & finely diced carrots 10
1 teaspoon grated fresh gingerroot 2
1 small spring onion, finely chopped 2
1 tablespoon minced fresh coriander (cilantro) 1
1/2 tablespoon water 0
1 teaspoon vegetarian stir-fry sauce (aka vegetarian oyster sauce) 8
1 teaspoon soy sauce 3
1/8 teaspoon sesame oil 5
1/16 teaspoon sugar 1

1. Brush tofu with 1/4 teaspoon groundnut oil. Heat a heavy cast-iron skillet and saute tofu on both sides until lightly browned. Cut into crosswise strips.

2. Stir together sauce ingredients and set aside.

3. Blanch broccoli florets for 1 minute, drain and rinse with cold water and set aside.

4. Heat a cast iron wok on medium heat. When hot, add the remaining 1/2 teaspoon groundnut oil and a pinch of salt. Add ginger and cook for 30 seconds. Add mushrooms, cook for one minute. Add broccoli, baby corn, courgette (zucchini), celery and carrots and stir-fry for one minute. Add rice and stir-fry for five minutes, until hot.

5. Pour sauce ingredients over and mix well. Off the heat.

6. Add spring onion and coriander (cilantro) and mix.

7. Serve immediately.

 Leave a Reply

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>