This healthified version of tofu fried rice has less calories than traditional fried rice without compromising flavor. Plus it’s a great source of protein!
While protein-everything is a wildly popular concept in the fitness world and has been for quite some time, I still find myself lacking this essential macronutrient. For a time I was a strict vegetarian and relied on plants as my only nourishment. I ate a lot of beans, soy, and peanut butter. As time marched on and my kids became more vocal (aka picky) eaters, we started to incorporate a little bit of fish and chicken back into rotation. Around the same time, I was dialed in on my carb intake and replenishment for marathon training purposes and I didn’t give much thought to my protein requirements. I figured I was getting what I needed and that was that.
Protein is Essential to an Active, Healthy Lifestyle
In the last month and a half while I’ve been off the running wagon, I began gaining weight. Could it have been from the holidays? Maybe. Could it have been because I drastically cut back on physical activity? Possibly. Regardless of the reason, I was becoming unhappy in my skin and began some serious introspection in terms of diet and exercise. I realized I was still eating more carbs than proteins despite my drop in activity. I was also still feeding myself cookies and sweets when instead I really needed a more balanced diet overall.
So I began to make some changes — swapping a carb for a protein here and there, nixing as much added sugar as possible, cycling more and more — and it’s made a world of difference even in just a couple weeks. These days I feel fuller for a longer period of time, I sleep better, and I have a lot more energy throughout the day.
I do feel as though a lot of my weight issues can be attributed to lack of protein, though. For a woman my age, weight, and activity level, I should be getting close to 70 grams a day. Even if I’m not currently training for a marathon, I’m still an active person and I know for a fact I was nowhere near that number until very recently. Recognizing this, as I mentioned on Friday, I’m on a serious quest to add more protein to my diet. Instead of eating a “granola” bar as a snack, I’ve been choosing protein bars. At mealtimes I eat my salad before the main meal to make sure I’m satiated and not focusing on carbohydrates only. I also add All Whites Eggs to my smoothies and my dinners.
All Whites Eggs give my smoothies a nice, thick texture. I can’t even taste them (they’re flavorless, of course) and they’re half the calories of an actual egg (plus did I mention they’re pasteurized and completely safe to eat raw?). It gives my smoothies a bit of bulk without the bulk. Adding the egg whites has become a really easy way to incorporate more protein in my diet. Plus I feel like I’m indulging after a hard workout on the bike even when I’m not.
I’ve been creatively adding it into dinners, too. Just last night I made tofu fried rice with All Whites Eggs and it was a huge hit with the family! It’s a great recipe — it has all the flavor, less oil, and less “junk” than traditional fried rices. Check out the full recipe below.
Healthified Tofu Fried Rice
(10 minutes prep, 30 minutes cooking time, 40 minutes total.)
Ingredients
- 1 1/2 C uncooked white rice*
- 2 Tbsp + 2 tsp sesame oil, divided
- 1 large onion, chopped
- 1 package extra firm tofu, pressed and cut into bite-size cubes
- 2 C frozen peas and carrots, thawed and drained
- 1/3 C All Whites Eggs, lightly beaten
- 5 Tbsp low sodium tamari, divided
- 1 tsp Worcestershire sauce
*for best results, cook rice the day before and refrigerate overnight. If you forgot or can’t, you can cook it the same day but refrigerate for several hours before using.
Directions
In a large wok, heat 2 tablespoons of sesame oil on high heat. When oil is hot, add onion and fry, stirring frequently, until lightly browned and tender (about 10 minutes). Remove to a bowl and set aside.
Add 1 teaspoon of sesame oil to the wok and add tofu cubes. Fry until brown, stirring gently but frequently (about 5-7 minutes). Remove from the wok and set aside.
Add 1 teaspoon of sesame oil to the wok again and cook carrots and peas until they appear a little dried out and wrinkly. Stir frequently so they do not burn. Cooking time will vary depending on how much water is in your veggies. Remove the veggies from the wok and set aside.
To the wok, add the rice and cook for 2-3 minutes. Make a well in the center of the rice and pour in the lightly beaten egg whites. Allow the egg whites to fry and begin to incorporate into the rice. Add 2 tablespoons of tamari to the rice and egg mixture. Continue cooking and stirring for 5 minutes. Add the onions, tofu, peas, carrots, and 2 tablespoons of tamari. Cook for 5 more minutes and then add 1 teaspoon of Worcestershire sauce. Cook 5 more minutes or until rice is dried and tofu is browned. Remove wok from heat and add the last tablespoon of tamari. Serve hot and with extra tamari if desired.
Healthified tofu fried rice is a great way to indulge your taste buds without compromising flavor or protein. Plus if you’ve got kids that like to cook, it’s a fun recipe to make with them.
For more ways to use your All Whites Eggs, check out these recipes. Lots of yummy ones to choose from!
xo
Let’s talk!
Have you tried All Whites Eggs before?
What’s your favorite source of protein?
Linking up with Confessions of a Mother Runner and The Fit Foodie Mama for their Meatless Monday linkups!
29 Comments
Interesting! I have not tried the All Whites before…I love the idea of adding it to a smoothie. Although I don’t make smoothies very often, I do like them thick when it does happen.
I love fried rice but always forget to plan ahead to make the rice in advance. I should remember to make it when we have leftover rice — which does happen pretty frequently. Great idea to use the all whites!
Well you know that I love this recipe! Egg whites are a huge staple in my diet thanks for linking up today
Now that I’m not eating meat I have to be more creative with getting in my protein. Thanks for sharing this recipe and for the tip about adding all egg whites to smoothies!
Yay! Can’t wait to try this out! Fried rice is one of my staples when I need a quick and filling meal! :] Hooray for tofu + eggs!
I’ve never tried tofu but I do love some fried rice!! This looks yummy!
I love fried rice but rarely make it myself! I can’t wait to try this!
Yum! I love fried rice. The addition of tofu and All Whites sounds good. I may have to try this trick of adding the All Whites to my smoothies. I assume they are pasteurized?
I use egg whites in omelets but never thought to put them in smoothies! Great idea. Love me some fried rice but tofu (soy) is no bueno for those of us with slacker thyroids. Ugh.
Yum, this sounds delicious! And I love the tip about putting the egg whites in smoothies, I wouldn’t have thought of that one.
Oooh I don’t eat tofu but this does look delicious!
I LOVE fried rice! So I am so pumped that you’ve healthified this recipe so I can eat it more often 🙂
Ohhh that sounds so good!!! I am such a huge fan of fried rice! I could live on it! Making it healthy is a game changer!!
I love fried rice and I’m so happy to see tofu in this recipe. I actually use All White egg whites a lot, so convenient!
I love fried rice and this looks perfect!
Sounds great! This would be a tough sell with my boys, but I confess I am a little intimidated by tofu.
At home always tastes better and is a healthier option! We like to make fried rice, egg rolls, and wantons at home on occasion. I just wish I could get rid of the smell quicker, haha.
I love fried rice so much! great idea! also, I’ll have to try to refrigerate my rice, I haven’t done that before
Mmm this looks so good! I love making fried rice with cauliflower rice!
I always forget about fried rice as a healthy option. Love the idea of boosting the protein!
This recipe looks really good! I have also been trying to incorporate more protein into my diet.
It’s so easy to make fried rice healthier and with so many great add in options.
I’m not a huge tofu fan but this looks so good! I’m not vegan/vegetarian so I think I’ll make it with chicken instead. Thanks for the great recipe!
Yum! I love the way you cleaned up and “healthified” a favorite recipe here. Great tip on refrigerating the rice too, I will have to try that!!
I’ve made my own stir fry before but never my own fried rice. I’ll definitely have to give this a try!
I’ve seen egg white products in the store but haven’t tried them yet. Wasn’t sure how I would use them, but between the smoothie idea and this recipe.. I’m thinking I could try them now!
I’m not a vegan or vegetarian so I don’t normally use tofu in my recipes, but this looks like it would be an amazing one. I might have to give it a shot sometime this week for dinner!
My husband adds egg whites to our stir fry every time! Egg whites are also good cooked into oatmeal. Protein AND carbs — my favorite!
we don’t have those products here unfortunately but it looks like a great recipe! I just wish I could get my tofu more fried and less mushy hahaha! My favorite source of protein at the moment I think would be kwark – I found a lactose free one finally and It’s improved my percentage greatly!