Tuesday, September 4, 2012

Lighter Brussels Sprouts "Fried" Rice

Lighter Brussels Sprouts Non-fried Rice Recipe

Sometimes, I go to the grocery store with nothing in mind for dinner and an empty, grumbling tummy.  Trust me when I say that is the worst combination for grocery shopping.  Healthy choices are far from my mind as I wander the aisles, looking at chips and candy... and my kryptonite, bread.  And then cravings start to hit for greasy foods or something really bad, like fried rice.  Well, that is what happened a little while back when I was at the store.  But, I decided that I would reign in my cravings by attempting to make a lighter version of my beloved fried rice recipe, which oddly enough I haven't actually shared here on the blog.  To lighten this up a little bit, I packed it with more veggies and skipped the step where you actually fry the rice.  I'd say it is even better than the version that I normally make!

Lighter Brussels Sprouts "Fried" Rice

1 whole egg
1 egg white
1 tablespoon skim milk
1 teaspoon light butter
1 tablespoon olive oil, divided
1/2 package of firm tofu, drained and cubed (approx. 225 grams)
1-1/2 cups brussels sprouts, sliced
3 carrots, sliced
1 cup fresh peas
1 clove garlic
2 cups cooked brown rice
2 tablespoons low-sodium soy sauce or Bragg's amino acid
3 tablespoons rice wine vinegar
Sriracha for serving

Cook your rice according to the instructions.  (I cheated and used the microwave bag, because I wanted to make this a quicker version).

Heat butter in a medium-large skillet over medium-high heat.  Whisk together egg, egg white, and milk. Add the egg mixture to the pan and cook to scramble the eggs.  Remove the cooked eggs and set aside.

Scrape out the egg remnants from the skillet and add half a tablespoon of olive oil.  Add the cubed tofu to the pan and cook until it is golden on all sides. Remove the tofu from the pan and set aside.

Add the remaining half tablespoon of olive oil to the pan, allow it to warm up slightly before adding the brussels sprouts and carrots.  Sauté the vegetables for 3-5 minutes.  Add the peas and garlic, sauté for another minute.  Add in the cooked eggs, tofu, and rice, stirring well to combine everything.  Pour the soy sauce and rice wine vinegar over the mixture.  Stir well and cook for another 2-3 minutes.


  1. hahah know exactly what you mean - when I'm starving at the grocery store somehow my cart ends up being 90% carbs and maybe a bag of carrots...

    Such a fun variation on fried rice with the brussels sprouts! looks so fresh and light, yum!

  2. Looks really good Kelsey. I might have to make this tonight. I'm about to embark on a very similar grocery trip. Glad you could avoid your kryptonite... at least for one night.

  3. I can not wait until I have a kitchen again to make this one! I think I will make it with chicken instead of tofu!


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