Roasted Tofu and Veggie Fried Rice

Ingredients

• 14 oz extra firm tofu, pressed and cubed
• 5 cups broccoli florets
• 5 carrots, sliced
• 3 tablespoons vegetable oil, divided
• ¼ teaspoon salt
• ⅛ teaspoon black pepper
• 2 cloves garlic, minced
• ½ onion, diced
• 3 cups cooked rice (white or brown)
• 3 large eggs
• ½ cup frozen peas
• 2-3 tablespoons low sodium soy sauce
• 1 tablespoon sesame oil

Instructions

1. Preheat the oven to 425 degrees.
2. Line two baking sheets with parchment paper. Spread out the broccoli and carrots on one baking sheet and the tofu on the other baking sheet. Drizzle 1 tablespoon vegetable oil over the veggies and 1 tablespoon of vegetable oil over the tofu and sprinkle salt and pepper on both. Toss to coat.
3. Roast for 25-30 minutes or until the vegetables are tender and the tofu is golden.
4. Heat the oil in a large skillet over medium heat. Add the garlic and onion and cook until translucent, about 2 minutes. Add the rice and stir to combine.
5. Create a hole in the center of the pan and add the eggs. Cook them as scrambled eggs in the center of the rice, then stir to combine. Add the roasted vegetables, tofu and peas and stir to combine. Remove from the heat.
6. Drizzle the top with soy sauce and sesame oil and stir to combine.

Download Recipe PDF

Recipe Courtesy of Indiana Soybean Alliance

Recipe by Tara Rochford, RDN
https://tararochfordnutrition.com
Instagram: @tararochford