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Department of Health News

Yummy: Tofu Fried Rice


Here are your ingredients!

Makes 4-5 servings.


Rice + Vegetables:

  • 1 cup extra firm tofu (in the grocery store, you can find tofu with the refrigerated veggies)
  • 2 cup brown rice
  • 4 cloves of garlic, minced
  • ½ cup chopped green onion
  • ½ cup peas
  • ½ cup diced carrots
  • ½ cup diced or chunked pineapple


3 tbsp. soy sauce*

2 tbsp. chili garlic sauce*

1 clove garlic, minced

5 tbsp. pineapple juice


*not available through WIC



Preheat oven to 400 degrees Fahrenheit & line a baking sheet with parchment paper (or lightly grease with non-stick spray). In the meantime, wrap tofu in a clean, absorbent towel & press with something heavy to extract liquid. Once the oven is preheated, dice the tofu & arrange on baking sheet. Bake for 25-30 minutes, or until edges are golden brown.

While the tofu is baking, prepare your rice and sauce. For the sauce, add all of your ingredients to a mixing bowl & whisk to combine. Taste and adjust flavor as needed.

Once the tofu is done baking, add directly to sauce and marinate for 5 minutes. Heat a large metal or cast iron skillet over medium heat. Once hot, use a slotted spoon to scoop tofu into skillet leaving most of the sauce behind. Cook for 3-4 minutes, until deep golden brown on all sides. Remove from pan and set aside.

To the still hot pan add garlic, green onion, peas and carrots. Sauté for 3-4 minutes, stirring occasionally, and season with 1 tbsp. soy sauce. Add cooked rice, tofu, and remaining sauce and stir. Cook over medium-high heat, stirring frequently. Serve immediately with extra chili garlic sauce for heat (optional). Leftovers keep well in the fridge for 3-4 days.

Please note that soy sauce and chili garlic sauce are not available through the WIC Nutrition Program. 


What is the WIC Nutrition Program?

Women, Infants and Children (WIC) Supplemental Nutrition Program is designed to improve the health and well-being of low-income pregnant, breastfeeding and postpartum women, infants and children up to age five who are at nutritional risk. For more information, visit