Need dinner in a hurry? This quick crumbed tofu served with fried rice is delicious and ready in just 15 minutes.
Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.
Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.
Preheat oven to 200°C. Line a baking tray with baking paper. Combine the tofu, tempeh or paneer, and 1 tbs hoisin, oyster or teriyaki sauce in a bowl. Place the panko crumbs in a shallow bowl. Coat tofu, tempeh or paneer in panko crumbs. Place on the lined tray. Bake for 10 mins or until golden.
Meanwhile, heat a greased wok or large frying pan over high heat. Add vegetables to the wok or pan and cook for 3 mins or until tender. Add the rice and remaining hoisin, oyster or teriyaki sauce and cook for 2 mins, stirring, or until heated through.
Spoon the rice mixture onto a large serving platter. Top with tofu, tempeh or paneer..
Energy: 2497kJ/597 Cals (29%)
Protein: 19g (38%)
Fat: 9g (11%)
Sat fat: 1g (4%)
Carb: 106g (34%)
Sugar: 7g (8%)
Fibre: 5g (17%)
Sodium: 487mg (24%)