Quinoa & Tofu “Fried Rice” with Chinese Broccoli & Crispy Shiitake Mushrooms

Quinoa & Tofu “Fried Rice”

with Chinese Broccoli & Crispy Shiitake Mushrooms

4 Servings
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Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
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From the Test Kitchen

Fried rice, a classic Chinese stir-fry dish, can be made with countless different ingredients. But here, we’re pushing it to the limit­—with delicious results! We’re replacing the rice itself with hearty, nutritious quinoa (a protein-rich grain with a complex, nutty taste). The quinoa’s earthy flavor combines perfectly with crispy tofu, traditional aromatics, Chinese broccoli (actually a type of kale) and shiitake mushrooms.

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  • Nutrition
    PER SERVING
  • Calories
    550 Cals (est.)
fresh
ingredients
Quinoa & Tofu “Fried Rice” with Chinese Broccoli & Crispy Shiitake Mushrooms
Title
time-saving
tips & techniques
Rice Vinegar
Ginger
Sesame Oil
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Cook the quinoa:
1 Cook the quinoa:

Heat a medium pot of salted water to boiling on high. Once boiling, add the quinoa and cook 20 to 22 minutes, or until tender. Drain thoroughly and transfer to a large bowl. Set aside.

Prepare the ingredients:
2 Prepare the ingredients:

While the quinoa cooks, wash and dry the fresh produce. Drain and pat the tofu dry with paper towels; cut into large cubes. Remove and discard the mushroom stems; thinly slice the caps. Peel and mince the garlic and ginger. Remove the root ends of the scallions; thinly slice the scallions, separating the white bottoms and green tops. Peel and cut the carrots into thin matchsticks. Roughly chop the Chinese broccoli leaves and stems. Pick the cilantro leaves off the stems; keep the leaves whole and roughly chop the stems.

Cook the tofu:
3 Cook the tofu:

In a large pan (nonstick, if you have one), heat 1 tablespoon of oil on medium-high until hot. Add the cubed tofu in a single, even layer and season with pepper. Cook, flipping occasionally, 12 to 14 minutes, or until evenly browned and crispy on all sides. Transfer to a paper towel-lined plate and set aside.

Cook the mushrooms:
4 Cook the mushrooms:

In the same pan used to cook the tofu, heat 1 tablespoon of oil on medium-high until hot. Add the mushrooms and season with pepper. Cook, stirring occasionally, 4 to 6 minutes, or until softened and browned. Transfer to the plate of cooked tofu and set aside.

Cook the vegetables:
5 Cook the vegetables:

In the same pan used to cook the mushrooms, heat 1 tablespoon of oil on medium-high until hot. Add the garlic, ginger, white parts of the scallions and cilantro stems. Cook, stirring frequently, 30 seconds to 1 minute, or until softened and fragrant. Add the carrots and Chinese broccoli leaves and stems; cook, stirring occasionally, 2 to 3 minutes, or until the carrots have softened and the Chinese broccoli leaves have wilted.

Finish & serve your dish:
6 Finish & serve your dish:

To the pan of vegetables, add the hoisin sauce, sweet soy sauce, rice vinegar, half the green tops of the scallions and ½ cup of water; stir until combined. Add the cooked tofu and mushrooms; cook, stirring occasionally, 1 to 2 minutes, or until well combined and heated through. Remove from heat. Add the mixture to the bowl of cooked quinoa with the sesame oil; toss to combine and season with salt and pepper to taste. Transfer the "fried rice" to a serving dish. Garnish with the cilantro leaves, sesame seeds and remaining green tops of the scallions. Enjoy!

Tips from Home Chefs

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Quinoa & Tofu “Fried Rice”

Cook the quinoa:
1 Cook the quinoa:

Heat a medium pot of salted water to boiling on high. Once boiling, add the quinoa and cook 20 to 22 minutes, or until tender. Drain thoroughly and transfer to a large bowl. Set aside.

2 Prepare the ingredients:

While the quinoa cooks, wash and dry the fresh produce. Drain and pat the tofu dry with paper towels; cut into large cubes. Remove and discard the mushroom stems; thinly slice the caps. Peel and mince the garlic and ginger. Remove the root ends of the scallions; thinly slice the scallions, separating the white bottoms and green tops. Peel and cut the carrots into thin matchsticks. Roughly chop the Chinese broccoli leaves and stems. Pick the cilantro leaves off the stems; keep the leaves whole and roughly chop the stems.

Prepare the ingredients:
Cook the tofu:
3 Cook the tofu:

In a large pan (nonstick, if you have one), heat 1 tablespoon of oil on medium-high until hot. Add the cubed tofu in a single, even layer and season with pepper. Cook, flipping occasionally, 12 to 14 minutes, or until evenly browned and crispy on all sides. Transfer to a paper towel-lined plate and set aside.

4 Cook the mushrooms:

In the same pan used to cook the tofu, heat 1 tablespoon of oil on medium-high until hot. Add the mushrooms and season with pepper. Cook, stirring occasionally, 4 to 6 minutes, or until softened and browned. Transfer to the plate of cooked tofu and set aside.

Cook the mushrooms:
Cook the vegetables:
5 Cook the vegetables:

In the same pan used to cook the mushrooms, heat 1 tablespoon of oil on medium-high until hot. Add the garlic, ginger, white parts of the scallions and cilantro stems. Cook, stirring frequently, 30 seconds to 1 minute, or until softened and fragrant. Add the carrots and Chinese broccoli leaves and stems; cook, stirring occasionally, 2 to 3 minutes, or until the carrots have softened and the Chinese broccoli leaves have wilted.

6 Finish & serve your dish:

To the pan of vegetables, add the hoisin sauce, sweet soy sauce, rice vinegar, half the green tops of the scallions and ½ cup of water; stir until combined. Add the cooked tofu and mushrooms; cook, stirring occasionally, 1 to 2 minutes, or until well combined and heated through. Remove from heat. Add the mixture to the bowl of cooked quinoa with the sesame oil; toss to combine and season with salt and pepper to taste. Transfer the "fried rice" to a serving dish. Garnish with the cilantro leaves, sesame seeds and remaining green tops of the scallions. Enjoy!

Finish & serve your dish:
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