It’s been getting busier and busier since the coronavirus outbreak has been ramping up. Now I’m working weekends so I need to have meals that are quick and healthy. Just because you may be busy, doesn’t mean that you can’t eat healthy. One of the reasons I do this blog is to help others with eating healthy. I understand that not everyone has the time to come up with recipes. That leads to eating a lot of pre-made food which can make eating healthy much harder. Pre-made food it typically high in sodium and sugar and not as healthy as what you can make at home.
This week I am making a Japanese Style Fried Rice. I am starting with a recipe from Marion’s Kitchen. The recipe is simple and quick, however, it uses white rice and the sodium is really high. The calories are pretty high too for what is included. This is not a vegan recipe because it contains eggs. However, it still fits in with eating less meat. I think with some tweaks and this can be a really quick and healthy dish. Here are the original stats:
Here’s what I changed:
- I deleted the excess salt to reduce the sodium
- I am using brown rice instead of white rice to add more fiber to the dish as well as protein.
- I reduced the amount of butter to reduce the calories
- I replaced the soy sauce with a low sodium variety
- I added some extra-firm tofu to increase the protein.
Here are the final stats:
Here is the final recipe:
Japanese Style Fried Rice
- 1 cups brown rice
- 3 tbsp Japanese ‘Kewpie’ mayonnaise
- 1 tbsp unsalted butter
- 3 garlic cloves, finely chopped
- 1½ tbsp low sodium soy sauce
- 1 egg, lightly whisked
- 2 red bell peppers, chopped
- 1 carrot, chopped
- 1/2 of a 14oz container of extra firm tofu, drained and pressed
- 2 tsp finely chopped parsley
- Bring 2 cups of water and rice up to a boil in a saucepan. Lower to a simmer and cover. Cook for 45 minutes.
- After the rice is cooked and fluffed, mix with mayonnaise.
- Heat the butter in a pan over medium-high heat. When the butter is melted, add the garlic and stir-fry for a minute. Add in the tofu, red bell pepper, and carrot. Stir fry until the vegetables are cooked and the tofu is well browned.
- Then add the rice and stir-fry for another half a minute. Then add the soy sauce and toss until well combined. Move the rice to one side of the pan and add your egg into the empty side. Allow to set for half a minute before scrambling and mixing the egg into the rice.
- Serve topped with chopped parsley.