Healthified Tofu Fried Rice

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

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Linking up with Confessions of a Mother Runner and The Fit Foodie Mama for their Meatless Monday linkups!