Low FODMAP
|
Vegetarian, High Protein
Tofu Vegetable Fried Rice
烹飪時間：
30
分分鐘
您需要：
份量：
1
原料
調味料
Jasmine Rice (Uncooked)....................1 cup
Purple Cabbage...................................1/4 cup
Carrot....................................................1/4 cup
Egg........................................................1
*Tofu (Extra Firm)..................................114 grams
*Broccoli (Heads Only).........................1/2 cup
*Spring Onion (Green Parts Only).......1tbsp
*Silken Toful is High in FODMAP
*Broccoli Stalk is High in FODMAP
*White Parts are High in FODMAP
Sesame Oil..................1 tsb
Tamari..........................1 tbsp
Salt & Pepper...............to taste
準備
Drain & Dice into 4 x 4cm cubes:
Tofu
Cut Into Bite Size pieces:
Broccoli Heads
Dice:
Carrot
Cabbage
Slice Finely & Thinly:
Srping Onion (Green Part)
烹飪說明
1.
Cook the jasmine rice according to package directions.
2.
Heat half of the sesame oil in a large non-stick pan over medium heat. Cook the tofu for about five minutes or until browned, frequently tossing.
3.
Season with salt and pepper and transfer to a bowl.
4.
In the same pan, heat the remaining sesame oil over medium heat. Cook the broccoli, purple cabbage, and carrots until fork-tender, about five to seven minutes.
5.
Slide the veggies to the side of the pan and add the egg. Gently push the egg back and forth with your spatula until scrambled and cooked through.
7.
Add the rice over top of the eggs and break it up with your spatula. Add the tofu and tamari. Gently stir until everything is well combined.
8.
Divide into bowls, garnish with green onions and enjoy!