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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.

 

"Talk does not cook rice."
-Chinese Proverb

The refrigerator light goes on...

This recipe was inspired by a dish I had at a fabulous restaurant in New York City. It was served as a side dish and was amazing and I thought that it would make a much better main course. I will admit that I considered a lot of proteins to add to the dish, but tofu seems the best choice. The creaminess of the tofu complements the slight bitterness of the roasted brussels sprouts, the sweetness of the onions and the umami flavor of the rice and soy sauce.

Julienne

To slice food into thin match-stick strips. This can be meat or cheese like ham or Swiss cheese or it can be vegetables like carrots. Food is evenly sliced with a knife or mandoline, then cut into strips.


 

Brussels Sprouts Fried Rice



Servings = 2 | Serving size =about 2 1/2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3.

This recipe makes great leftovers. You can cook the rice and the brussels sprouts ahead of time (i.e., the night before) and then put it all together in about 20 minutes.

8 ounces brussels sprouts
1 Tbsp sesame oil
2 1/2 cups water
1/2 cup brown rice
1 medium white onion (julienned)
8 ounces firm tofu (cut into 1/2 inch dice)
fresh ground black pepper (to taste)
4 tsp low sodium soy sauce or gluten-free tamari sauce
1 large egg (beaten)

Preheat the oven to 325F.

Place the brussels sprouts in an oven-safe saucepan and top with 1 teaspoon of the sesame oil. Use a pan large enough that the brussels sprouts are in a single layer.

Place the pan in the oven.

Roast the brussels sprouts for 25 minutes. Shake the pan about every 5 minutes to stir the sprouts.

Remove and let cool. Slice them thinly crosswise (into rings).

While the brussels sprouts are cooking, place the water in a small sauce pan over high heat. When the water boils, add the rice and reduce the heat to a simmer.

Cook, partially covered, until the water cooks away (about 25 minutes). Do not stir the rice. When cooked, remove from the stove and set aside, allowing it to cool.

This recipe can be done ahead of time up to this point.

When ready to cook place the sesame oil in a wok or large skillet over high heat. When the oil is nearly smoking add the onions.

Cook for about 3 to 4 minutes until the onions begin to soften.

Add the brussels sprouts and tofu.

Cook for about 5 to 7 minutes, stirring frequently.

Add the pepper and soy sauce and toss well.

Add the cooked rice and toss until the rice, veggies and tofu are well blended. Let the rice rest for at least 45 seconds so that the pan reheats. Toss again.

Add the beaten egg and toss until the egg is cooked through. Serve.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 2

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Amount Per Serving

Calories 531 Calories from Fat 188
  % Daily Value
Total Fat 20g 33%
    Saturated Fat 3g 12%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 106mg 36%
Sodium 440mg 16%
Total Carbohydrates 63g 20%
    Dietary Fiber 11g 38%
    Sugars 7g  
Protein 31g  
Vitamin A 23% Vitamin C 172%
Calcium 87% Iron 33%
Vitamin K 203 mcg Potassium 1032 mg
Magnesium 176 mg