Fried veg with rice & tofu

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.




Course Main Course
Cuisine Chinese
Yield 1 serving
Calories 244 kcal


  • 25 g raw rice, cooked ahead and refrigerated (70g cooked weight)
  • 3/4 teaspoon groundnut oil, divided
  • 50 g slice of tofu
  • 50 g small broccoli florets
  • 50 g white mushrooms, thinly sliced
  • 50 g baby corn, thinly sliced
  • 50 g courgette, cut into matchsticks
  • 25 g celery, thinly sliced
  • 25 g peeled & finely diced carrots
  • 1 teaspoon grated fresh gingerroot
  • 1 small spring onion
  • 1 Tablespoon minced fresh cilantro (coriander)


  • 1/2 Tablespoon water
  • 1 teaspoon vegetarian stir-fry sauce (a.k.a. vegetarian oyster sauce)
  • 1 teaspoon soy sauce
  • 1/8 teaspoon sesame oil
  • 1/16 teaspoon sugar


  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.

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