Green Bean and Tofu Fried Rice

This is just my (insert leftovers here) fried rice with made with first-time, on-purposel, meatless ingredients. Since I have to limit my vitamin K intake (due to a genetic blood thing…believe me, I’d rather have adamantium blade hands or weather control) “meatless” is not a high priority for me. Still, I try to have one meatless evening meal per week 1. for general health and 2. all the nice environmental impacts they claim on Meatless Monday (www.meatlessmonday.com).

The youngling (soon to turn Padawan) even likes this one. She powered down a whole rice-bowl of the stuff in no time flat last night.

2 cups of medium grain white rice

1 pound extra firm tofu

2 cups of cooked green beans (youngling likes the “French style”, but fresh snap “blue lake” beans are my favorite)

2 Tbs sesame seeds (if you use the black ones from the international aisle at the grocer…it looks dramatic and more authentic somehow…)

2 Tbs sesame oil

1/4 cup soy sauce or to taste

1 1/2 tsp garlic powder

1 tsp onion powder

1 tsp ground ginger

1/2 tsp tumeric

salt

2 Tbs butter

2 Tbs canola oil (yes, that is a lot of oils and fats…this is FRIED rice after all. Most of them are the good, monounsaturated ones you’ll notice)

 

Steam rice according to your steamer or rice cooker directions.

Boil or steam beans (if using fresh instead of canned) until tender.

Cube tofu into 1/2 inch pieces

Sliced scallions (optional)

Have all your ingredients and tools at hand and in place, because once you start working with a hot wok or large cast iron skillet (wok is totally best) – there is no wondering around the kitchen looking for stuff. Be ready to rock and roll with this one.

Heat wok to med-hi heat. Add canola oil and tofu. Fry tofu for 5-6 minutes stirring occasionally. A little browning is good. Add 1/2 tsp of garlic powder, 1/2 tsp of onion powder, ginger and turmeric. Stir to coat tofu in the spices thoroughly.

Add rice, beans, butter, remaining garlic powder and onion powder and a generous pinch of salt. Continue to stir-fry for another 5 minutes or until butter is melted and rice and beans are hot.

Add sesame seeds sesame oil, and soy sauce. Stir to combine. Continue to fry end combination for another 1-2 minutes to warm sesame oil and develop the final flavor.

Garnish with raw scallion.

Makes a healthy main dish or a hearty side dish with other Asian entrees

 

To make it lower glycemic substitute brown rice for the white rice

To make it lower in cholesteral substitute an additional 2 Tbs canola oil

 

 

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8 responses to “Green Bean and Tofu Fried Rice

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