Tofu Fried Rice


This is a great, straightforward weeknight recipe, packed with vegetables and whole-grain brown rice. Plus, it satisfies a take-out craving without too many calories or sodium. Normally it’s great to get all your ingredients prepped before proceeding with the recipe, but here, it’s worth getting the rice on the stove before starting to prep the vegetables and pouring the condiments. When cooking the tofu, don’t disturb the planks too often. That will ensure a crisp, brown coating.

Tofu Fried Rice
Photo: Max Kelly
Hands On Time:
30 mins
Total Time:
45 mins
4 servings


  • 1 cup long-grain brown rice

  • 1 14-oz. pkg. extra-firm tofu, drained and patted dry

  • 3 tablespoons canola oil, divided

  • 1 pound Broccolini, chopped

  • 1 medium carrot, chopped

  • ½ small yellow onion, chopped

  • ¼ cup soy sauce

  • 2 tablespoons rice vinegar

  • 1 tablespoon sesame oil

  • Sriracha or chili garlic sauce, for serving


  1. Cook rice according to package directions.

  2. Meanwhile, cut tofu lengthwise into 3 pieces. Heat 2 tablespoons canola oil in a large nonstick skillet over medium-high. Add tofu and cook until well browned, about 4 minutes per side. Transfer to a cutting board and cut into bite-size pieces; set aside.

  3. Add remaining 1 tablespoon canola oil to skillet and heat over medium-high. Add Broccolini, carrot, and onion and cook, stirring frequently, until tender and carrot is lightly golden, 6 to 8 minutes. Stir together soy sauce, rice vinegar, and sesame oil in a small bowl. Add soy mixture and cooked rice to skillet and stir to combine, then add tofu. Cook until mixture is heated through, 2 to 3 minutes. Serve with sriracha.

Nutrition Facts (per serving)

472 Calories
21g Fat
52g Carbs
18g Protein
Nutrition Facts
Calories 472
% Daily Value *
Total Fat 21g 27%
Sodium 960mg 42%
Total Carbohydrate 52g 19%
Total Sugars 4g
Protein 18g

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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