LIFE Fit Recipes Archives

Tofu Fried Rice with ‘Salmon’

If you are looking for a tasty, nutritious meal that takes just moments to prepare, look no further. This fried rice dish will satisfy your taste buds and leave you feeling full-up and nourished. This recipe can be easily adapted for vegan and non-vegan so everyone can tuck in and enjoy.

Prep Time: 5 min

Cook Time: 20 Min

Total Time: 25 min

Time to have fun

Heat oven to 180 degrees. Place your salmon fillet (plant-based or salmon) onto a cooking sheet. Cover the fillets with silver foil and place in the over for 15 minutes.

Allow 10 minutes before continuing with the next steps;

Heat a teaspoon of the avocado oil in a saucepan and place both halves of the pak choi into the saucepan. Turning often, cook in the pan until soft with blackened edges on all sides. Remove from pan and set to one side.

In a large pan or wok, heat 2 tablespoons of avocado oil and add the garlic.

Stir continuously to prevent the garlic from browning, for 1 minute

Crumble the tofu into the pan, add 1 teaspoon of Chinese five spice, a tiny sprinkle of black salt and 2 teaspoons of soy sauce and stir (if you are using eggs, miss this part and move straight on to the next part)

Add the peppers, carrots and half of the spring onions and stir to mix.
If you have added the Tofu, add another 1/2 teaspoon of Chinese five spice.
If not, add 1 teaspoon of Chinese five spice.

Continue to mix around the pan until the vegetables have started to soften.

Squeeze the rice packet to separate the grains and pour into the pan. Mix well to combine the vegetables and rice.

Add 1 tablespoon of soy sauce and 3 teaspoons of Chinese five spice.

Of you are using eggs instead of Tofu, crack the egg into the pan and stir to combine the egg into the rice and vegetables and continue to stir to scramble the egg.

If your pan is beginning to stick, add a little more oil or a splash of water.

Remove the salmon, or plant based salmon from the oven once the 15 minutes are done, uncover and pour a little of the sweet chilli sauce over the fillets. Sprinkle sesame seeds over the top and place uncovered back in the oven for a further 5 minutes.

Divide the fried rice between two bowls, place 1/2 of the pak choi on top of each rice bowl and place the salmon or plant-based salmon on top of the pak choi.

Sprinkle the remainder of the spring onions on top of each of the rice bowls, grab your chop sticks and tick in.

Ingredients

Avacado Oil
Large Spring Onions 4

Chopped into circles. Be sure to get some of the green in their
Bell Pepper 1

We used 1/2 yellow & 1/2 red but you can choose your favourites
Chopped Garlic 3 cloves
Frozen Peas 1/2 cup
Small Carrots 2

Cut into thin batons
Pak Choi 1

Cut into half
Viv Era Plant Salmon Fillet 2

* You can use salmon fillet
Firm Tofu 200g

If you prefer, you can use eggs instead. If you are doing this you will require 1 large, free-range egg
White Basmati Rice 250g

For an easy mid-week meal, the packet rices are ideal for this recipe If you are using uncooked rice, cook the rice first as per the packet instructions and set to one side
Reduced Sugar Sweet Chiilli Sauce
Sesame Seeds
Chinese Five Spice
Black salt

If you can’t find this in your supermarket, you can order it easily on-line. In the meantime, the recipe still works without this ingredient. This is only required of you are making the Tofu version of the fried rice.

Chickpea Tikka Masala

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Chickpea Tikka Masala – Dinner is on with this flavourful & saucy Indian-inspired tikka masala recipe! It is lusciously creamy and easy to make right at home in one pan with simple ingredients

Prep Time: 5 min

Cook Time: 40 min

Total Time: 45 min

Time to have fun

Prepping the onions, ginger, and garlic is the hardest part, the rest is easy, requiring stirring occasionally and then a nice simmer.

Remove the skins and ends from the onions and slice into thin strips.

Remove the skins and ends from the garlic and finely chop or use a garlic press.

Remove the skin from the ginger and grate or finely chop.

In a large pot, heat the oil or water over medium heat, add onions and cumin and cook for 5 – 7 minute, until onions are browning around the edges.

Add the ginger and garlic, cook 1 to 2 minutes more.

Add the garam masala, turmeric, ground coriander seed and Smocked paprika and cook for 1 – 2 two minutes, or until nice and fragrant.

Add tomatoes and cook for 4 minutes, until they breakdown a bit.

Add tomato paste, chickpeas and coconut milk, stir to combine and bring to a gentle simmer, stirring occasionally.

Simmer, covered, for 25 to 30 minutes over low heat, stirring occasionally. Adjust seasonings to taste.

Now you’re ready to serve with a grain of choice.

Ingredients

Olive Oil 2 Tbsp

or 1/4 cup water
Onion 1 large
Cumin 2 tsp
Ginger 2 Tbsp

Grated
Crushed Garlic 4 cloves

You can use more or less if you prefer
Garam Masala 1 Tbsp
Turmeric 2 tsp
Ground Coriander Seed 2 tsp
Smoked Paprika 2 tsp
Chopped Tomato 2 Cans

or 4 – 5 ripe tomatoes that have been diced.
Tomato Paste 2 Tbsp
Chickpeas 2 Cans

Drained or 3 cups freshly cooked
Coconut Milk 1 can

Roasted Butternut Squash and Chickpea Curry

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Full of flavour and packed with nutrients, this curry is so easy to cook, it is a not only perfect for a mid-week meal, it serves well at dinner parties too.

Prep Time: 15 min

Cook Time: 60 min

Total Time: 70 min

Time to have fun

To prepare the butternut squash, cut off both ends and then peel off the skin.

Cut in half length ways and scrape out the seeds with a spoon.

Cut the squash into cubes about 1 cm square.

Place on a large baking sheet with a drizzle of oil, salt and pepper.

Place in the oven at 200C/400F for 30-40 minutes until soft through and starting to crisp and brown on the edges.

Whilst the squash is roasting heat a large nonstick pan (you can add the coconut oil if preferred to prevent sticking).

Add the onions to the pan and heat on a medium heat for 2 minutes.

Add the garlic and ginger.

Continue to heat for 2 minutes then add the curry powder, grand masala, cumin, tumeric and chilli Powder.

Mix well, adding a little water to the pan to prevent the ingredients from drying and burning.

Add the tin of chopped tomatoes, coconut milk and vegetable stock. Bring to a gentle simmer and leave for around 10 minutes.

Add the drained chickpeas and simmer for 10 minutes, stirring occasionally.

Continue to simmer until the sauce is thick and creamy.

Add the roasted butternut squash and mix gently.

Serve over basmati rice.

To serve, we often add either thinly sliced pan fried red onion or steamed baby stem broccoli for that extra colour and crunch.

Ingredients

Coconut Oil 1 teaspoon

This is only to stop your food sticking to the pan, so a nonstick pan would be fine or even a splash of warm water can work just as well.
White Onion 1 Medium

How large or small you cut it is up to you. We like it big and chunky.
Garlic 1 to 3 cloves

Finely chopped. The amount is up to you and your personal taste.
Ginger 1cm cube

Grated or finely chopped
Curry Powder 1.5 teaspoons

Or more or less its your choice.
Grand Masala 1 teaspoon
Cumin 1/2 teaspoon

For a more authentic feel you can you use seeds instead of or as well.
Turmeric 1/2 teaspoon

Ground
Chilli Powder A pinch

Or more or less its your choice how hot you would like it.
Chopped Tomatoes 1 can

Or equivalent amount fresh if you like.
Coconut Milk 1 can

Or equivalent sized carton
Vegtable Stock 1 cube
Chickpeas 1 Can

Or equivalent amount soaked
Salt and Pepper To taste

There is no specific requirement for salt and pepper apart from to change the flavour to suit.

Optional Extras

Red Onion 1/2

Thinly chopped into slices and fried for a crispy garnish.
Baby Stem Broccoli

Steam 3-4 stems of broccoli per person to serve on top of the curry.