Fried Rice with Scallions, Edamame and Tofu

Vegetarian
Dairy Free
Health score
17%
Fried Rice with Scallions, Edamame and Tofu
20 min.
4
387kcal

Suggestions

Ingredients

  • tablespoon canola oil divided
  • cups brown rice leftover cooked
  • 0.8 cup edamame shelled cooked
  •  eggs beaten
  • 0.5 cup regular corn fresh thawed
  • large cloves garlic minced
  • tablespoon ginger minced
  • tablespoons soya sauce low-sodium
  • 0.8 cup bell pepper diced red finely
  •  scallions rinsed trimmed thinly sliced
  • ounces spicy tofu firm cut into 1/4-inch cubes

Equipment

  • frying pan
  • wok

Directions

  1. Heat 1 tablespoon of oil in a wok or large skillet until very hot.
  2. Add the garlic, scallions and ginger and cook, stirring, until softened and aromatic, about 2 to 3 minutes.
  3. Add the rice, red pepper, edamame, corn and tofu and cook, stirring, until heated through, about 5 minutes. Make a 3-inch well in the center of the rice mixture.
  4. Add 1 teaspoon of canola oil, then add the eggs and cook until nearly fully scrambled. Stir the eggs into the rice mixture, then add soy sauce and incorporate thoroughly.
  5. Serve hot.

Nutrition Facts

Calories387kcal
Protein16.4%
Fat24.01%
Carbs59.59%

Properties

Glycemic Index
44.05
Glycemic Load
22.91
Inflammation Score
-8
Nutrition Score
20.306521768155%

Flavonoids

Luteolin
0.17mg
Kaempferol
0.17mg
Myricetin
0.02mg
Quercetin
1.37mg

Nutrients percent of daily need

Calories:387.44kcal
19.37%
Fat:10.42g
16.03%
Saturated Fat:1.57g
9.81%
Carbohydrates:58.16g
19.39%
Net Carbohydrates:51.78g
18.83%
Sugar:3.65g
4.06%
Cholesterol:81.84mg
27.28%
Sodium:473.13mg
20.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.01g
32.02%
Manganese:2.31mg
115.27%
Vitamin C:39.8mg
48.25%
Magnesium:110.31mg
27.58%
Vitamin K:28.85µg
27.48%
Fiber:6.39g
25.54%
Phosphorus:244.35mg
24.44%
Vitamin B6:0.47mg
23.7%
Vitamin A:1147.19IU
22.94%
Iron:3.27mg
18.16%
Vitamin B1:0.27mg
17.71%
Vitamin B3:3.43mg
17.14%
Potassium:506.18mg
14.46%
Vitamin B5:1.38mg
13.8%
Folate:51.8µg
12.95%
Calcium:125.4mg
12.54%
Zinc:1.81mg
12.07%
Vitamin B2:0.2mg
11.66%
Copper:0.21mg
10.63%
Selenium:7.25µg
10.35%
Vitamin E:1.42mg
9.46%
Vitamin B12:0.2µg
3.26%
Vitamin D:0.44µg
2.93%