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Grilled Tofu Fried Rice

blankAshley Leone
Try this delicious rice recipe that is sure to be a crowd-pleaser.
Prep Time 25 mins
Cook Time 20 mins
Course Main Course
Servings 4
Calories 365 kcal


  • 3 cups US-grown cooked rice Use leftover rice for best results. I have used white rice but brown will boost your fibre.
  • 1 package extra firm tofu drained and cut into 1/2 inch thick slabs
  • 1 head broccoli (about 155 g) chopped into small pieces
  • 2 medium carrots peeled and finely chopped
  • 1 green onion, green stalk and white bulb chopped
  • 2 tsp fresh ginger peeled and minced
  • 1 garlic clove minced
  • 1 tsp red pepper flakes
  • 2 tsp vegetable oil
  • 1 egg beaten
  • 5 radishes sliced for garnish (optional)


  • 2 tsp vegetable oil
  • 1 tsp sesame oil
  • 2 tbsp sodium-reduced soy sauce or tamari for gluten-free diets
  • 2 tbsp orange juice
  • 2 tbsp lemon juice
  • 1 tbsp Hoison sauce
  • 1 garlic clove minced


  • Prepare tofu marinade. Slice tofu into 1/2-inch thick blocks and place in a shallow dish. Pour marinade over tofu. Set aside to marinate while you chop and prepare the other ingredients.
  • Transfer tofu to an indoor or outdoor grill. Save the extra marinade for later. Grill until browned on both sides. About 3-5 minutes per side. Once cooked, remove from grill, chop into 1/2-inch cubes and set aside.
  • Pour 1 tsp of the vegetable oil in a non-stick wok or saucepan. Heat on high. Add the eggs to the pan and swirl to coat the bottom of the pan. Push sides of the egg in to allow runny parts to cook. Once the egg sets pour it onto a cutting board and cut it into small pieces. Wipe out the pan to clean before proceeding.
  • Pour 1 tsp of vegetable oil into the saucepan. Add the scallions, broccoli, and carrots. Sautée until they start to become tender. About 8-10 minutes.
  • Add the garlic and ginger. Sautée for an additional 1 to 2 minutes.
  • Add the rice and the leftover tofu marinade and stir. Add the cubed tofu and eggs. Mix and serve immediately topped with thinly sliced radishes, green onions and a splash of soy sauce.


If not eaten, store cooked rice a shallow container, covered tightly and refrigerate. Rice can be refrigerated for 3 to 5 days or frozen up to 6 months.


Serving: 300gCalories: 365kcalCarbohydrates: 45gProtein: 17gFat: 13gSodium: 390mgPotassium: 368mgFiber: 3gSugar: 5gVitamin C: 45mgCalcium: 215mgIron: 3mg
Keyword broccoli, fried rice, tofu, vegetarian
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