Veggies, eggs, and tofu, oh my! This low FODMAP fried rice hits all of the major food groups while also being majorly gentle on your stomach.
Vegetable Fried Rice with Tofu Tonkatsu
tofu, 1 package, drained and patted dry
gluten free panko breadcrumbs, ¼ cup
rice flour, 3 tablespoons
canola oil, 1 tablespoon
soy sauce, 3 tablespoons
rice vinegar, 3 tablespoons
orange, 1 juice and zest
gourmend green onion powder, ½ teaspoon
eggplant, 1 diced
gourmend garlic scape powder, ½ teaspoon
jasmine rice, 1 cup
baby bok choy, 6oz halved
eggs, 2 scrambled
carrot, 1 peeled and diced
bell pepper, 1 diced
canola oil, to cook
salt and pepper, freshly ground, to taste
For the sauce
For the fried rice
Preheat the oven to 375F. Place eggplant on a sheet tray. Toss eggplant with ½ teaspoon oil and season with kosher salt, freshly ground black pepper and garlic scape powder. Roast for 20-25 minutes or until slightly crispy.
Make the rice. Rinse the 1 cup of rice until the water is clear. Add to a medium saucepan with 1 ⅔ cups water. Bring to a boil, then reduce to simmer with a lid. Set a timer for 15 minutes. Once the timer goes off, remove from heat keeping the lid on and allow the rice to steam for another 5 minutes. Fluff the rice, then set aside with the lid on.
Sear the bok choy. In a wok or large skillet with ½ teaspoon oil on medium heat place the bok choy cut side down. Leave until you start to hear a sizzle. Once you see some color, remove from heat and set aside.
Cook the eggs. In the wok or large skillet, on medium heat, add 1 teaspoon canola oil. Add the eggs once the oil is hot. Quickly continue to scramble in the wok or skillet, they should cook quickly, within 1 minute. Remove from heat onto a paper towel lined plate and set a side. Season with salt and pepper if desired.
Prepare the tofu. Dry the tofu. Place the tofu flat on your cutting board. Carefully run your knife horizontally through the tofu. You should now have two thinner blocks of tofu.
In a shallow bowl or on a plate, combine the gluten free panko crumbs and rice flour. Season with salt and pepper.
Make the sauce. Combine all four ingredients, then set aside.
Heat the same wok or large skillet with 1 tablespoon vegetable oil on medium heat.
One at a time, dip one block of tofu in the sauce, then place it in the crumb mixture, pressing the crumb mixture into the tofu and making sure both sides are coated well.
Once the oil is heated, add the tofu to the skillet to cook until golden brown on each side, about 2-3 minutes. Then remove onto a paper towel lined plate. Repeat step 6 with the second block of tofu while the first block of tofu is cooking and repeat cooking as well.
Keep the wok on medium heat, add 1 teaspoon canola oil and add the carrot and peppers. Gently saute for 1-2 minutes, just until the vegetables begin to soften. Add 1 teaspoon of the sauce and mix.
Add the rice and combine with 2-3 tablespoons of the sauce. Taste for flavor, you can always add more. Season with salt and pepper. Gently spread the rice around the wok and let it sit undisturbed for 1-2 minutes to allow the rice to crisp up. Stir gently and repeat 1-2 more times. Add the eggs and eggplant into the wok or skillet, taste and adjust with more sauce if needed.
To serve, place rice on a serving platter and arrange the bok choy around it. Cut the tofu into 1 inch planks and place on top. Enjoy! Serve with the extra sauce if desired.