The healthy secret about this fried-rice dish is that it’s actually baked.

Plus, tofu has been linked to multiple health benefits, including improved fat metabolism, heart health, and blood sugar control

This recipe is vegetarian, although you can swap the tofu for chicken or shrimp if you prefer.

It serves two and takes 1 hour to prepare. [ you can rearrange the quantities according to the people eating ]

➖Ingredients:

1/2 package (3 ounces or 80 grams) of extra-firm tofu
3 tablespoons (45 ml) of sesame oil
1/2 tablespoon (10 ml) of maple syrup
1/2 tablespoon (10 ml) of apple cider vinegar
1 tablespoon (15 ml) of reduced-sodium soy sauce
1/2 tablespoon (5 grams) of sesame seeds
1 cup (140 grams) of frozen peas and carrots
1 small white onion, diced
1 large egg, whisked
1 cup (186 grams) of white rice, steamed
1/4 cup (25 grams) of scallions, chopped

➖Directions:

Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper. Place the tofu between a couple of layers of paper towel and squeeze out as much water as you can. Dice into 1-inch (2.5-cm) cubes.
In a bowl, mix half of the sesame oil and soy sauce, plus all of the maple syrup, apple cider vinegar, and sesame seeds. Add the tofu and coat well, then place it on the baking sheet and bake for 40 minutes.
Around 30 minutes into baking, heat a small pan and scramble the egg, then set aside.
Grease a second large baking sheet and add the egg, rice, white onion, peas, and carrots. Drizzle with the rest of the sesame oil and soy sauce, then toss all the ingredients to distribute evenly. Sprinkle the scallions on top.
Bake for 7–10 minutes and remove both baking sheets from the oven.
Mix the tofu with the rice before serving.


NUTRITION FACTS

Per serving:
Calories: 453
Protein: 13 grams
Fat: 26 grams
Carbs: 43 grams