Tofu Fried Rice with Flaxseed
Tofu Fried Rice with Flaxseed
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    Brown flaxseed, grown more widely than the golden, is well suited to savory entrees such as this fried-rice dish; the crunchy whole seeds are a nice contrast to the soft tofu.

    Ingredients

    • 1/2 package (7 ounces) firm tofu, drained and cut into 1/4-inch dice
    • 3 tablespoons low-sodium soy sauce
    • 1 cup jasmine rice
    • 1 tablespoon extra-virgin olive oil
    • 1 tablespoon unsalted butter
    • 3 large eggs, beaten
    • 1 medium carrot, peeled and finely grated
    • 3/4 cup fresh shelled or frozen thawed peas
    • 6 scallions, white and light-green parts only, thinly sliced on the diagonal
    • 1 tablespoon whole brown flaxseed, plus 2 teaspoons ground brown flaxseed (from about 1 teaspoon whole)
    • 3/4 teaspoon toasted sesame oil
    • Freshly ground pepper

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 305 % Daily Value *
    • Total Fat: 10 g 15.41%
    • Saturated Fat: 3 g 13.6%
    • Trans Fat: 0 g %
    • Cholesterol: 8 mg 2.54%
    • Sodium: 437 mg 18.2%
    • Calcium: 72 mg 7.18%
    • Potassium: 109 mg 3.13%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 19.24%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 41 g %
    • Dietary Fiber: 2 g 7.86%
    • Sugar: 2 g
    • Protein: 10 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 5.94%
    • Vitamin C 18.13%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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