Iron Rich Fried Rice

I am back with another nutritious and tasty recipe. It is specially made for the Livogen Iron Chef Contest. I am submitting this recipe via Indiblogger. You too can submit your favorite Iron rich recipe here.

*Note: Nutrition chart is included at the end of the recipe!

Anemia is a serious problem among women and children in India. The statistics are quite shocking indeed! According to the Global Nutrition Report-2016, India stands way too low on the list of nations dealing iron deficiency (anemia)? It is 170th among 180 countries ranked for anemia among women, 114th among 132 for chronic malnutrition in children under five and 120th among 130 for acute malnutrition in children under five!

Key ingredients for today’s recipe are: Eggs, Beans, Brown Rice and Tofu.

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All the four key ingredients used in this recipe are rich in Iron! It is also a filling portion one can have for lunch with a calorie intake being 432 Kcal! This recipe is inspired from the street food of Thailand. I replaced regular white rice with brown rice to make this dish more healthy and nutritious.

I feel it is just a misconception that brown rice cannot be delicious! Well, trust me when I say it is completely dependent on how you cook brown rice and combination of ingredients used to prepare a dish using brown rice. If the rice is overcooked, then it is obvious that one cannot enjoy eating it! 

I will be sharing a foolproof method for cooking brown rice in a way that the consistency is grains apart every time you make it! So lets get started…


Egg and Tofu Fried Rice1

EGG AND TOFU FRIED RICE

Ingredients:

  • Eggs – 2 no’s + additional egg white
  • Tofu (soft) – 100 grams
  • Beans (Chopped) – 1/2 cup
  • Brown rice – A little bit less than 1/4th Cup
  • Water – 2 cups
  • Olive Oil – 2 teaspoons
  • Salt – 1/4th Teaspoon + A bit more
  • Black Pepper – 1/4th Teaspoon
  • Red chili powder – 1/4th Teaspoon
  • Coriander Powder – 1/4th Teaspoon
  • Onion Powder – 1/4th Teaspoon
  • Garlic cloves – 2 no’s
  • Soy Sauce – 1/4th Teaspoon

Serving  1  |  Preparation time: 10 minutes  |  Cooking time: 50 minutes

Method:

  • You need to start with cooking brown rice first as it is the only step that takes 25 minutes of cooking time and the rest of the cooking can be completed in less than 15 minutes.
  • Take a sauce pan or pot and bring 2 cups of water to boil. Add a pinch (or two) of salt and brown rice to the boiling water. Keep the flame on medium and cook it for 25 minutes by occasionally stirring it in-between and making sure that the rice is not sticking to the bottom.

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  • After 20min check on the rice and once it is done, drain the excess water using a strainer and keep the cooked brown rice aside. Less than a 1/4th Cup of brown rice yield about 1/2 cup of cooked brown rice.
  • Heat a non-stick pan and add 2 teaspoons of olive oil. Once the oil is hot, add 2 cloves garlic (chopped) and toss them for a few seconds.

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  • Now add 1/2 cup of chopped beans into the pan and cook for 5 minutes. As the beans are finely chopped it will not take more than 5 minutes for them to soften.

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  • After tossing them for 5minutes, add tofu (cut into small cubes) into the pan and give it a mix. Let it fry for a couple of minutes.

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  • After 2minutes, move the beans and tofu mixture to one aside of the pan and add the eggs into the pan.

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  • Quickly scramble the eggs before they set in the pan.

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  • Once you scramble the egg, combine it with the beans and tofu mixture.

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  • Add the remaining amount of spices left and 1/2 cup of cooked brown rice to the pan and combine everything well.

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  • Cook it for 2 minutes and then add 1/4th Teaspoon of Soy Sauce. I prefer not to add too much soy sauce, but if you like the flavor of it you could add another 1/2 teaspoon of soy sauce.

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  • Give it a quick mix and then turn off the flame. Viola! Healthy and delicious Egg, tofu and beans fried rice is ready!

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  • Have it for lunch. I can assure you that the portion would be filling and keeps hunger at bay until evening!
  • This recipe yields 1 serving. Calorie intake being 432 Kcal. This meal is rich in Iron.
  • The Iron content is 22% of the diet (% is based on a 2000 calorie diet).

Nutrition Chart:

Nutrition facts_egg and tofu fried rice.jpg

It would be a great way to include iron rich foods like Eggs, Tofu, Beans and Brown Rice in your meal without compromising on TASTE.

I hope you loved the recipe! If so, then do share this recipe. Also, give it a try and let me know your thoughts by dropping a comment below.


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6 thoughts on “Iron Rich Fried Rice

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