Healthy Recipes for a Vegan Pregnancy : Sides (part 19) - Chinese Fried Rice with Tofu and Cashews, Mushroom and Rosemary Wild Rice

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Chinese Fried Rice with Tofu and Cashews

On busy weeknights, pick up some plain white rice from a Chinese take-out restaurant and turn it into a home-cooked meal in a jiffy. Garnish with fresh lime wedges and a sprinkle of sea salt and fresh black pepper on top.

SERVES 4

2 cloves garlic, minced

1 (12-ounce) block silken tofu, mashed with a fork

3 tablespoons olive oil

3 cups leftover cooked rice

12 cup frozen mixed diced veggies

3 tablespoons soy sauce

1 tablespoon sesame oil

2 tablespoons lime juice

3 scallions (greens and whites), sliced

13 cup chopped cashews (optional)

Folic Acid: 

Vitamin B12: NA

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: NA

1. In a large skillet or wok, sauté the garlic and tofu in 2 tablespoons olive oil over medium-high heat, stirring frequently, until tofu is lightly browned, about 6–8 minutes.

2. Add remaining 1 tablespoon olive oil, rice, and veggies, stirring well to combine.

3. Add soy sauce and sesame oil and combine well.

4. Allow to cook, stirring constantly, for 3–4 minutes.

5. Remove from heat and stir in remaining ingredients.

Per Serving

Calories: 358 | Fat: 16g | Sodium: 723mg | Fiber: 2g | Protein: 11g

Quick Healthy Meals

Like stir-fries and an easy pasta recipe, fried rice is a quick and easy meal you can turn to again and again. The formula is always the same: rice, oil, and seasonings, but the variations are endless. Besides tofu, try adding tempeh, seitan, or store-bought mock meats to fried rice. Add kimchi for a Korean spice, or season with a mixture of cumin, curry, ginger, and turmeric for an Indian-inspired dish.

 

Mushroom and Rosemary Wild Rice

Top this recipe off with some Lemon Basil Tofu slices for an herb-infused main dish.

SERVES 4

1 tablespoon chopped fresh rosemary

1 yellow onion, diced

2 tablespoons olive oil

1 cup sliced mushrooms

112 cups wild rice, uncooked

412 cups vegetable broth

2 tablespoons vegan margarine

12 teaspoon lemon juice

14 teaspoon ground sage

2 tablespoons nutritional yeast

Folic Acid: 

Vitamin B12: 

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: only present in very small amounts

1. In a large pan, heat rosemary and onion in olive oil until onions are just soft, about 3 minutes. Add mushrooms, and heat for another minute.

2. Add wild rice and vegetable broth and bring to a simmer. Cover and cook 40–45 minutes until rice is done and liquid is absorbed.

3. Remove from heat and stir in remaining ingredients.

Per Serving

Calories: 366 | Fat: 13g | Sodium: 1,145mg | Fiber: 5g | Protein: 11g

 
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