健康饮食/lunch

豆腐花椰菜米炒饭

A lower-carb cauliflower fried rice with tofu, egg, vegetables, and ginger for a fast meal-prep lunch.

准备 15 min烹饪 12 min份量 2更新 2026年5月2日

285

热量

24g

蛋白质

18g

碳水

14g

脂肪

Tofu cauliflower fried rice with vegetables and herbs

食材

  • 250 g, pressed and cubedFirm tofu
  • 3 cupsCauliflower rice
  • 2, beatenEggs
  • 1 cupFrozen peas and carrots
  • 3 stalks, slicedGreen onion
  • 1 tbsp, gratedGinger
  • 1 1/2 tbspLow-sodium soy sauce
  • 2 tspSesame oil

步骤

  1. 1

    Heat half of the sesame oil in a nonstick skillet and brown tofu on two sides.

  2. 2

    Move tofu to the side, add eggs, and scramble until just set.

  3. 3

    Add cauliflower rice, peas, carrots, ginger, and soy sauce.

  4. 4

    Cook for 4 to 5 minutes, stirring often, until cauliflower is hot and tender.

  5. 5

    Finish with green onion and the remaining sesame oil.

饮食规划提示

  • Press tofu ahead of time so it browns faster during cooking.
  • Use frozen cauliflower rice for a faster weekday version.
  • Pack extra green onion separately if you want a fresher finish after reheating.

替换建议

  • Use tempeh instead of tofu for a firmer texture.
  • Replace egg with extra tofu for an egg-free version.
  • Add cooked shrimp or chicken if you prefer an omnivore version.

保存与复热

Refrigerate in airtight containers for up to 3 days. Reheat uncovered for the first minute so excess moisture can escape.

常见问题

Does cauliflower fried rice reheat well?

Yes, but it can release moisture. Reheat uncovered briefly, then stir and continue warming.

Is this recipe vegetarian?

Yes. It uses tofu and eggs. For an egg-free version, replace the eggs with extra tofu.

相关食谱

豆腐花椰菜米炒饭 | FitMeBest