Do you need to press tofu before stir frying?

Yes, pressing tofu is essential. It removes excess moisture so the tofu can crisp up properly. Without pressing, the tofu steams instead of browning, which leads to a soft and spongy texture.

What happens if you don't press tofu before cooking?

If you skip pressing, the tofu retains too much water. This makes it harder to brown and results in a soggy or rubbery finish instead of the golden crispy texture you want in a stir fry.

Do you stir-fry vegetables or tofu first?

Always cook the tofu first. It needs space and time to crisp up. Once it’s done, set it aside. Then stir-fry the vegetables. This way, both components cook properly and don’t crowd the pan.

Should I marinate tofu before stir frying?

Yes, marinating adds flavor that goes beyond the surface. Even 15 to 30 minutes can make a big difference. Use ingredients like soy sauce, rice vinegar, and sesame oil to build deep flavor before cooking.

Tofu Cauliflower Stir Fry Rice Easy Protein Packed

Name: Tofu cauliflower stir fry rice
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Asian-Inspired
Ingredients: For the Base 4 cups cauliflower rice; 1 pound chicken breast, finely chopped or shredded; 1 and 1/2 to 2 cups mixed vegetables such as peas, carrots, and snow peas; 3 large eggs, whisked; Salt to taste; 1 cup green onions, thinly sliced with 2 tablespoons of dark greens reserved; 2 garlic cloves, minced; 1/2 tablespoon fresh ginger, minced; 1/2 tablespoon rice vinegar; 1/4 teaspoon red pepper flakes; 2 tablespoons plus 1 teaspoon sesame oil; Sesame seeds for garnish; 4 to 5 tablespoons soy sauce or use tamari or coconut aminos for a gluten-free option; 2 tablespoons soy sauce; 1 tablespoon maple syrup or honey; 1 teaspoon rice vinegar; 1 teaspoon toasted sesame oil; 1 tablespoon cornstarch for crisping

Description

Tofu cauliflower stir fry rice is a healthy low carb twist on takeout fried rice with crispy tofu fluffy cauliflower rice and bold stir fry sauces.

Ingredients

Scale

For the Base
- 4 cups cauliflower rice
- 1 pound chicken breast, finely chopped or shredded
- 1 and 1/2 to 2 cups mixed vegetables such as peas, carrots, and snow peas
- 3 large eggs, whisked
- Salt to taste
- 1 cup green onions, thinly sliced with 2 tablespoons of dark greens reserved
- 2 garlic cloves, minced
- 1/2 tablespoon fresh ginger, minced
- 1/2 tablespoon rice vinegar
- 1/4 teaspoon red pepper flakes
- 2 tablespoons plus 1 teaspoon sesame oil
- Sesame seeds for garnish
For the Sauce
- 4 to 5 tablespoons soy sauce or use tamari or coconut aminos for a gluten-free option
For the Tofu Marinade
- 2 tablespoons soy sauce
- 1 tablespoon maple syrup or honey
- 1 teaspoon rice vinegar
- 1 teaspoon toasted sesame oil
- 1 tablespoon cornstarch for crisping

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Instructions

Cook the Eggs
Heat 1 teaspoon of sesame oil in a large skillet or wok over medium-high heat. Pour in the whisked eggs and let them cook undisturbed until the bottom sets completely. This takes about 15 to 30 seconds. Sprinkle with a little salt. Flip the eggs in large pieces and cook just until done. Remove them from the skillet, transfer to a cutting board, and chop into bite-sized pieces once cooled slightly.
Sauté the Aromatics
Add 1 tablespoon of sesame oil to the same skillet. Toss in the sliced green onions and stir until they soften. This should take about 2 minutes. Stir in the minced garlic and ginger. Cook for another 30 seconds until fragrant. This base sets the stage for deep flavor.
Cook the Chicken
Season the chicken pieces with salt. Add them to the skillet with the aromatics. Stir constantly for about 2 minutes until the meat turns mostly opaque.
Add the Vegetables
Stir in the mixed vegetables. Cook while stirring often until they begin to soften. This takes about 2 to 4 minutes. Allow the extra moisture from the vegetables to cook off for better texture. Let it simmer for about another minute.
Stir in Cauliflower Rice
Drizzle in the remaining tablespoon of sesame oil. Add the cauliflower rice and stir for 3 to 5 minutes. Cook until it softens and starts to look like classic fried rice. Keep the heat medium-high and avoid covering the pan.
Combine Everything
Add the chopped cooked eggs back into the skillet. Pour in the soy sauce, red pepper flakes, and rice vinegar. Stir well until everything is evenly coated. Let it simmer for a few minutes until the sauce reduces and clings to the rice.

Serve and Garnish
Spoon the stir fry into bowls. Top with reserved green onions and a sprinkle of sesame seeds. Serve hot and enjoy immediately.

Notes

Make ahead by prepping tofu and sauce in advance. Reheat in a skillet for best texture. Customizable with two sauce options: ginger soy or Thai peanut.

Prep Time: 15 minutes
Cook Time: 15 minutes
Category: Main Dish
Method: Stir Fry
Cuisine: Asian-Inspired

Nutrition

Serving Size: 1 bowl
Calories: 320
Sugar: 5g
Sodium: 820mg
Fat: 18g
Saturated Fat: 3g
Unsaturated Fat: 13g
Trans Fat: 0g
Carbohydrates: 14g
Fiber: 4g
Protein: 22g
Cholesterol: 110mg