Tenderstem Royale® Fried Rice

Tenderstem Royale® Fried Rice

This vegan, DIY fried rice dish from Happy Skin Kitchen is truly bursting with colour and flavour. The nutty, savoury taste from the peanut sauce is effortlessly enhanced by the buttery and mellow flavours from our very own Tenderstem Royale®. It’s the perfect solution to a quick and easy-to-prepare midweek meal. Delicious!

Preparation time

10 minutes

Cooking time

35 minutes

Serves

4

Dietary requirements

  • Vegetarian

Nutritional information per serving

  • kcal 480
  • Fat 13.4g Medium
  • Saturates 2.3g Low
  • Carbs 66.3g
  • Sugars 10.8g Low
  • Fibre 6.9g
  • Protein 20.1g
  • Salt 1.3g Medium

Method

  1. Pre-heat the oven to 180ºC/160ºC fan/gas mark 4. Cover a tray with baking paper.

  2. Place the tofu on the covered tray and bake for 20 minutes or until the edges are slightly brown.

  3. At the same time, place the rice in a medium-sized pan and add 400ml cold water. Bring to the boil and cover, turning the heat down to low. Simmer the rice for 10-12 minutes.

  4. Mix the sauce ingredients together until smooth.

  5. Heat the oil in a large, non-stick frying pan on a medium to low heat. Coat the tofu in half of the sauce, add to the frying pan and fry for 3-5 minutes. Remove the tofu and set aside.

  6. Add the Tenderstem Royale® to the pan and turn up to a higher heat for a few seconds before adding a dash of boiling water. Cover with a lid and steam for 2-3 minutes until “al dente”. Set aside with the tofu. (For a softer bite, leave the Tenderstem Royale® in the pan).

  7. Add the chopped carrot, peas, edamame, crushed garlic and spring onions to the pan and cook for 2-3 minutes on a medium heat.

  8. Add the cooked rice and heat for a further 5 minutes. Finally, add the tofu, Tenderstem Royale® and remaining sauce to the pan, stir to combine and heat through. To serve, sprinkle with sesame seeds, sliced spring onions, chopped chilli and a squeeze of lime, if you like. Enjoy!

More ways to cook Tenderstem®

Nutrition information for Tenderstem® broccoli is based on lab analysis of the raw product commissioned by Tenderstem® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.