Spring Fried Rice

  • Yield: 6 servings


Spring Vegetables:
pinch salt
2cups snow or sugar snap peas, left whole
1cup broccoli florets
1cup thin-sliced-on-the-bias carrots
1cup thin-sliced-zucchini rounds
1cup diced red bell pepper (1/2-inch squares)
Fried Rice:
1teaspoon canola oil
1teaspoon Asian sesame oil
3 garlic cloves, minced
1tablespoon minced ginger root
1/2teaspoon dried red chili flakes
1pound firm tofu, chopped
1tablespoon low-sodium soy sauce


  1. To make brown rice: Bring water or broth and salt to a boil in a pot that has a tight-fitting lid. Add rice, return to a boil, cover tightly and simmer approximately 40 minutes until tender and all liquid is absorbed. Cool slightly and spread on a baking dish to cool.
  2. To make vegetables: Bring a 31/2-quart saucepan of water to a boil with a pinch of salt. Dip vegetables in water 1 minute. Drain and rinse immediately in ice water to cool down. Set aside.
  3. To make Fried Rice: Heat both oils in a large nonstick saute pan or skillet over medium heat. Add garlic, ginger and red chili flakes. Saute 1 minute. Add tofu and Spring Vegetables. Saute 30 seconds. In a large bowl, fold vegetables and tofu into cooked rice; add soy sauce. Serve or pack for storage.
  4. To store, pack individual portions into zip-seal bags or freezer containers. Refrigerate until chilled, then freeze. Remove a portion when needed and reheat.

Nutritional Info *per serving

  • Calories 312
  • Fat 5g
  • Cholesterol 0mg
  • Sodium 212mg
  • Carbohydrate 56g
  • Fiber 6g
  • Protein 12g