Tofu and Mixed Vegetables Fried Rice

Introduction:

What is Tofu ?

Tofu or bean curd is a food made by coagulating soy milk and then pressing the resulting
curds into soft white blocks.It is of Chinese origin,and it is also a part of East Asian and
Southeast Asian cuisine such as Chinese, Japanese, Korean, Indonesian, Vietnamese
and others.There are many different varieties of tofu,including fresh tofu and tofu that has
been processed in some way.Tofu has very little flavor or smell on its own,so it can be
used either in savory or sweet dishes and it is often seasoned or marinated to suit the dish.

Tofu contains a low amount of calories,relatively large amount of iron and little fat.
Depending on the coagulant used in manufacturing,the tofu may also be high in calcium
and/or magnesium.


Ingredients:
Extra Firm Tofu - 1 Packet
Cooked Rice/Leftover Rice - 1 to 2 Cups
Onion - 1 (Large)
Ginger-garlic Paste - 1 tbsp.
Carrots - 1 Cup
Broccoli Florets - 1 Cup
Green Beans - 1 Cup
Green Peas - 1/2 Cup
Green Bellpepper - 1
Yellow Bellpepper - 1
Orange Bellpepper - 1
Red Bellpepper - 1
Spring Onions - 1/2 Cup
Eggs - 3
Hot and Sweet Chilli Sauce - 1 tbsp.
Soya Sauce - 1 tsp.
Red Chilli Powder - 1 tsp.
Garam Masala - 1/2 tsp.
Black Pepper Powder - 1/4 tsp.
Salt - To Taste
Olive Oil -  2 to 3 tbsp.

Method:

Drain the liquid from the extra firm tofu package and dice it into small cubes.
Set it aside.

Slice the onions and keep it aside.

Wash all the vegetables in lukewarm water and chop into desired pieces.
Keep it aside.

Heat a small pan with a tbsp. of olive oil and add the diced tofu cubes
and fry till light brown.Take care not to burn the tofu cubes.Transfer it
to a small bowl and set it aside.

Beat the eggs nicely with 1/2 tsp. of salt and black pepper powder.

Heat a small pan with some olive oil and add the beaten eggs and
stir it well.Allow  it to cook till they are scrambled stirring continuously.
Let it rest.


Heat a thick bottomed vessel and add 2 to 3 tbsp. of olive oil and when
its hot add the sliced onions and a pinch of salt and saute till the onions
are carmelized.

Then add ginger-garlic paste and fry till the raw smell leaves.

Add chopped carrots,green beans,broccoli florets,green peas,
a pinch of salt,black pepper powder and 1/4 cup of water and
allow it cook till are the veggies are tender and the water is
completely evaporated.

Now add chopped green bellpepper,yellow bellpepper,orange
bellpepper,red bellpepper and a pinch of salt and saute it till they
are tender.

Add red chilli powder,garam masala,hot and sweet chilli sauce,
soya sauce and enough salt and stir it well.Let it cook for another
5 to 7 mins.

Add the cooked/leftover rice and mix it well until all the veggies and
rice are well blended.

Reduce the flame to low and cook for another 2 mins stirring frequently.

Now add the fried tofu cubes and stir it well.Let it cook for a min or so.

Turn off the stove and garnish it with some spring onions and scarmbled eggs.

Serve it hot with chicken curry or chinese chilli chicken and some raita (optional).


1.For the health benefits of  Broccoli,please visit :  http://healthfoodguide.com/HealthBenefitsOfBroccoli.aspx

2.For the health benefits of Tofu,please visit :
http://www.essortment.com/many-healthy-benefits-tofu-42041.html

3.For varities of Tofu,please visit :
http://tofurecipes.wordpress.com/about/varieties-of-tofu/


Note : Broccoli and Tofu are available in Walmart,Target and Kroger.

            Hot & Sweet Chilli Sauce are available in Indian Stores
            and in Walmart (In The Asian Aisle).