Heart-Healthy Japanese Fried Rice (Yakimeshi)

Transform your mealtime with this wholesome and flavorful Heart-Healthy Japanese Fried Rice (Yakimeshi), a lighter twist on the classic dish. Using nutrient-rich brown rice, protein-packed crumbled tofu, and vibrant vegetables like diced carrots, red bell peppers, and green peas, this recipe is both satisfying and nourishing. Egg whites add a lean boost of protein, while the combination of low-sodium soy sauce and toasted sesame oil brings that signature umami-packed Japanese flavor with less sodium and fat. This quick 30-minute recipe is perfect for busy weeknights and serves up to four, providing a guilt-free way to enjoy a comforting fried rice dish. Serve it steaming hot as a standalone meal or pair it with a light miso soup for a cozy, balanced dinner!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 cups Brown rice, cooked and cooled
• 6 oz Extra firm tofu, drained and crumbled
• 2 Egg whites
• 1 medium Carrot, diced
• 0.5 cup Green peas, frozen
• 3 Green onions, sliced
• 0.5 medium Red bell pepper, diced
• 2 cloves Garlic, minced
• 2 tbsp Low-sodium soy sauce
• 1 tsp Sesame oil, toasted
• 1 tbsp Olive oil
• 0.25 tsp Salt
• 0.25 tsp Black pepper

Directions

Step 1

Begin by preparing all your ingredients: crumble the tofu, dice the vegetables, and slice the green onions.

Step 2

Heat the olive oil in a large non-stick skillet over medium heat.

Step 3

Add the crumbled tofu and cook for 4-5 minutes until lightly golden. Remove tofu from the skillet and set aside.

Step 4

In the same skillet, add the minced garlic, diced carrot, red bell pepper, and green peas. Sauté for about 3-4 minutes or until the vegetables are tender.

Step 5

Add the cooked brown rice to the skillet and stir well, spreading it evenly in the skillet.

Step 6

Push the rice to the sides of the skillet, creating a well in the center. Pour the egg whites into the well, stirring until they begin to set. Mix the partially cooked eggs into the rice.

Step 7

Return the cooked tofu to the skillet and stir to combine.

Step 8

Add the low-sodium soy sauce and sesame oil, mixing thoroughly to ensure even coating of the rice and tofu.

Step 9

Season with salt and black pepper to taste, stirring everything together.

Step 10

Finally, sprinkle the sliced green onions over the rice and give a final stir before serving hot.

Nutrition Facts

Serving size	(927.3g)

Amount per serving	% Daily Value*
Calories	1035.1

Total Fat 36.5g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 1940.8mg	0%
Total Carbohydrate 127.6g	0%
Dietary Fiber 15.4g	0%
Total Sugars 11.7g
Protein 54.6g	0%

Vitamin D 0IU	0%
Calcium 1293.8mg	0%
Iron 9.9mg	0%
Potassium 1211.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.1%

Protein: 20.7%

Carbs: 48.3%