Crispy Skillet Rice with Tofu and Vegetables

This dish combines fiber-rich brown rice and plant-based protein from tofu with a colorful array of vegetables for a satisfying, heart-healthy meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 2 cups water
• 1 cup brown rice · 381 kcal in the whole recipe
• 1 pound tofu · 541 kcal in the whole recipe
• 1 cup frozen corn · 174 kcal in the whole recipe
• 1 cup frozen peas · 129 kcal in the whole recipe
• 6 scallions, sliced · 83 kcal in the whole recipe
• 1 carrot, shredded · 40 kcal in the whole recipe
• 1/4 cup fresh basil leaves · 4 kcal in the whole recipe
• 1/4 teaspoon salt
• 2 tablespoons vegetable oil · 347 kcal in the whole recipe

Method

1. Cook the brown rice in water according to package instructions, then set aside to cool and dry completely.

   

2. In a large bowl, thoroughly mix the tofu, frozen corn, frozen peas, sliced scallions, shredded carrot, fresh basil, and salt.

   

3. Gently fold the cooled rice into the tofu and vegetable mixture until well combined.

   

4. Heat the vegetable oil in a large skillet over medium-high heat. Add the rice mixture, reduce the heat to low, and press it down firmly with a spatula.

   

5. Cover and cook for 10 minutes. Press down again, then flip sections of the rice to form crispy chunks, cooking for up to 20 more minutes until beautifully golden and crusty.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.