Watercress and Tofu Fried Rice with Sesame

A flavorful and healthy fried rice featuring fresh watercress and pan-fried tofu, enhanced with sesame oil and a touch of soy sauce. Perfect as a side dish or a light meal.

Prep Time

15 minutes

Total Time

35 minutes

Calories

450 kcal

Difficulty

Easy

Equipment

1 item

Cost

£1.74/serving

Season:

Meal Type:

Cuisine:

Main Ingredient:

Mood:

Ingredients

Servings

4cupsCooked Rice(Preferably day-old, chilled rice)

£1.20

1blockFirm Tofu(Drained and pressed to remove excess water, cut into small cubes)

£2.75

4cupsWatercress(Roughly chopped)

£1.50

1mediumCarrot(Diced)

£0.15

3stalksGreen Onions(Chopped, white and green parts separated)

£0.60

2clovesGarlic(Minced)

£0.10

1teaspoonGinger(Minced)

£0.12

2tablespoonsSoy Sauce(Low sodium preferred)

£0.15

1tablespoonSesame Oil(Plus extra for drizzling)

£0.25

2tablespoonsVegetable Oil(For stir-frying)

£0.05

1tablespoonSesame Seeds(Toasted (optional))

£0.10

To taste Salt

To taste Black Pepper

Total Cost

£6.97

£1.74 per serving

Instructions

1.
Press the tofu to remove excess water. Cut into small cubes.
2.
Heat 1 tablespoon of vegetable oil in a wok or large skillet over medium-high heat. Add the tofu and cook until golden brown and crispy on all sides. Remove from the wok and set aside.
3.
Add the remaining 1 tablespoon of vegetable oil to the wok. Add the carrots and the white parts of the green onions and cook until slightly softened, about 2-3 minutes.
4.
Add the minced garlic and ginger to the wok and cook for another minute until fragrant.
5.
Add the cooked rice to the wok and break it up with a spatula. Stir-fry for a few minutes until heated through.
6.
Add the cooked tofu back to the wok. Stir in the soy sauce and sesame oil. Season with salt and pepper to taste.
7.
Add the chopped watercress and the green parts of the green onions to the wok. Stir-fry for just a minute or two, until the watercress is slightly wilted but still vibrant green.
8.
Serve immediately, drizzled with extra sesame oil and sprinkled with toasted sesame seeds (optional).

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My Notes

Nutrition Information

Nutrition per serving (350g)

450 kcal / 1883 kJ

Carbs

55g

21% of RDA

Fat

20g

29% of RDA

Protein

20g

40% of RDA

Detailed Breakdown

Fibre

5 g

17% of RDA

Sugar

5 g

6% of RDA

Sodium

700 mg

30% of RDA

Saturated Fat

3 g

15% of RDA

Chef's Tips

Using day-old rice is crucial for preventing the fried rice from becoming mushy.

Make sure the wok or skillet is hot enough before adding the ingredients to achieve a good sear.

Don't overcook the watercress; it should still have a slight bite.

Customize with your favorite vegetables, such as peas, bell peppers, or mushrooms.

Cooking Equipment

Wok or large skillet

Wine Pairings

No wine pairing suggestions available for this recipe.

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