Vegetarian Fried Rice

Functional Aging

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Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087
  1. Vegetarian Fried Rice


    This homemade Asian-inspired fried rice recipe with fresh, crisp-tender vegetables is a vegetarian crowd-pleaser.


    • 8 ounces extra-firm tofu
    • 1 tablespoon Sriracha
    • 6 teaspoons olive oil, divided
    • ½ teaspoon grated fresh ginger
    • 1 ½ cups frozen shelled edamame
    • 1 cup thinly sliced carrots (2 medium)
    • 1 pound fresh asparagus spears, trimmed and cut into 2-inch-long pieces (2 cups)
    • 1 cup frozen snow pea pods
    • 1 cup refrigerated or frozen egg product, thawed
    • 2 teaspoons toasted sesame oil
    • 2 cups cooked jasmine rice (see Tip)
    • 1 (8 ounce) can sliced water chestnuts, drained, rinsed, and chopped
    • 2 tablespoons reduced-sodium soy sauce
    • 1 tablespoon sesame seeds, toasted (see Tip)


    • Step 1

    Drain tofu well. Cut the tofu into 1/2- to 3/4-inch cubes. Combine the tofu and chili sauce in a small bowl; gently stir to coat. Marinate at room temperature for 30 minutes or up to 4 hours in the refrigerator.

    • Step 2

    Meanwhile, heat 2 teaspoons of olive oil in an extra-large nonstick skillet or wok over medium-high heat. Add ginger; cook 30 seconds. Add edamame and carrots; stir-fry 3 minutes. Add asparagus and frozen pea pods; stir-fry about 5 minutes more or until crisp-tender but still brightly colored. Quickly transfer the vegetables to a large bowl; cover to keep warm.

    • Step 3

    Add another 2 teaspoons of olive oil to the hot skillet. Add the marinated tofu to the hot oil; fry 5 to 7 minutes or until crisp on all sides, turning to crisp evenly. Transfer the tofu to the vegetable mixture in the large bowl.

    • Step 4

    Add the remaining 2 teaspoons olive oil to the skillet. When the oil is heated, pour in egg. Cook over medium heat, without stirring, until the mixture begins to set on the bottom and around the edges. Using a metal spatula, lift edges of the cooked egg allowing the uncooked portion to flow underneath. Continue to cook 2 or 3 minutes or until the egg is cooked through but glossy and moist. Remove from heat. Using the spatula, chop the egg into bite-size chunks; transfer to the large bowl.

    • Step 5

    Add toasted sesame oil to the skillet; heat over medium-high heat. Add cooked rice. Using a spatula or spoon, break up any chunks; cook the rice until grains are coated with oil. Add the cooked vegetables, tofu, and egg mixture. Add water chestnuts and soy sauce; stir gently to combine. Heat through. Serve immediately. Sprinkle with sesame seeds.


    Tips: To cut preparation time, use precooked Jasmine rice, such as Uncle Ben’s Ready Rice brand.

    To toast sesame seeds, spread in a shallow baking pan lined with parchment paper. Bake in a 350 degrees F oven about 5 minutes or until golden, shaking pan once or twice.

    Nutrition Facts 

    Serving Size: 1 1/3 Cups

    Per Serving:

    283 calories; 11.5 g total fat; 1.7 g saturated fat; 19 mg cholesterol; 318 mg sodium. 225 mg potassium; 30 g carbohydrates; 4.4 g fiber; 5 g sugar; 15.3 g protein; 3817 IU vitamin a iu; 14 mg vitamin c; 28 mcg folate; 115 mg calcium; 3 mg iron; 19 mg magnesium

  2. A Chicken & Rice Recipe


    Healthy Recipe, Honey Sriracha Chicken & Veggie Jasmine Rice

    Here’s an easy, customizable recipe to curb sweet tooth and any craving for Asian-inspired comfort food. The honey and rice vinegar help offset the spiciness of the Sriracha.

    To reduce calories from carbohydrates, use less honey and supplement with a natural sweetener such as Stevia in the raw; and use less jasmine rice and supplement with cauliflower pearls or rice. From Fit Men Cook.

    Ingredients for 5 servings

    • 1 1/2 lb chicken breast, cut into 1/2 to 1-inch chunks
      • Vegan substitute: tempeh, extra firm tofu
    • Sauce:
      • 3 tablespoons Sriracha (or more/less to taste)
      • 3 tablespoons lite soy sauce
      • 2 tablespoons water
      • 1 teaspoon rice vinegar
      • 3 tablespoons raw honey
      • 1g (1/2 teaspoon) Stevia in the raw (OPTIONAL for added sweetness)
      • 1 1/2 tablespoons arrowroot starch
        • Substitutes: corn starch; tapioca starch
    • Garnish
      • sesame seeds
      • chopped green onion
      • crushed red pepper


    1. Mix together the ingredients for the sauce and set aside.  You can customize the sauce to make it just right for you but be careful about adding more honey and even Sriracha since they can increase calories. If you want to add more heat, consider adding crushed red pepper. 
    2. Set a nonstick skillet on medium-high heat.  Once hot, spray with olive oil then toss in the chicken.
    3. Sear and cook the chicken for about 6 to 8 minutes, or until the outside edges of it are brown and no longer pink.
    4. Reduce the heat of the skillet to low and/or momentarily remove the skillet from the heat in order to cool it down some.
    5. Make a hole in the middle of the skillet, then pour in the sauce.  As soon as it begins to simmer, immediately and continuously stir so that it does not clump. NOTE: If the skillet is too hot, the sauce will burn and will become gummy and slimy instead of thick and smooth.  Continue cooking for an additional 2 to 3 minutes to ensure the chicken is completely cooked.  You can remove the skillet from the heat if necessary, but keep the chicken in the skillet so it cooks under the heat.
    6. Garnish and enjoy!

    Nutritional Info

    204 calories, 32g protein, 2g fat, 14g carbs, 1g fiber, 12g sugar

    For the Veggie Jasmine Rice

    Ingredients for 5 servings

    • 2 cups cooked jasmine rice
      • LOW CARB substitute: steamed cauliflower pearls or rice
    • 3 cups broccoli slaw (shredded broccoli stalks, purple cabbage, carrots)
    • 1 1/2 teaspoons garlic powder
    • 1/2 cup chopped green onion
    • 1 teaspoon lime zest
    • juice from 1 lime
    • pinch sea salt & pepper to taste


    1. Cook jasmine rice according to the instructions given on the package.
    2. When it is warm/hot, fluff it with a fork then add it to a large mixing bowl along with the rest of the ingredients.  Mixing it while the rice is hot is ideal since the steam of the rice helps to wilt/soften the cabbage slaw so it is much more enjoyable.
    3. You can enjoy the rice by itself with low sodium soy sauce, or with the saucy main dish such as the honey sriracha chicken.  If you plan on enjoying with soy sauce or any other saucy dish, be careful about adding salt & pepper so not to over-season the food.

    Nutritional Info

    99 calories, 3g protein, 0g fat, 22g carbs, 2g fiber, 1g sugar

  3. Thai Coconut Shrimp Soup

    Don’t let the simplicity of this recipe fool you – this is one flavorful dish! It’s spicy, sweet and tart, with divine bites of buttery shrimp. Thai food is filled with fantastic flavors that require some interesting ingredients (like fish sauce!) Don’t be intimidated by the new ingredients, these are necessary to create the perfectly Thai experience of this delightful soup.

    A few helpful tips for making the very best Thai Coconut Shrimp Soup:

    • Be sure to use unsweetened coconut milk in this recipe otherwise your soup would turn out quite differently and quite sweet!
    • Be careful not to brown any of the ingredients, in order to preserve the white color of your soup.
    • The cucumbers and bell peppers are added off heat, in order to maintain their color and allow them to keep their crunch.
    • Watch the shrimp cook time – 2 minutes – like a hawk. Overcooked shrimp is tough and not as tasty.
    • The flavors, textures and colors of this soup are best right off the stove! Plan to enjoy it in one sitting, as it doesn’t reheat well.

    Courtesy of

    Servings: 8

    Here’s what you need

    For the Cauliflower Rice

    • 1 head cauliflower
    • 1 teaspoon olive oil
    • salt and pepper

    For the Soup

    • 1 teaspoon coconut oil
    • 1 large shallot, sliced
    • 4 cups broth (chicken or vegetable)
    • 1 tablespoon fresh garlic, minced
    • 1 tablespoon fresh ginger, peeled and minced
    • 2 cans (13.66oz) coconut milk, unsweetened and full fat
    • 1 tablespoon lemongrass, minced
    • ¼ cup fish sauce
    • 2 tablespoons lime juice
    • ⅛ teaspoon Liquid Stevia
    • ½ pound large shrimp, peeled and deveined
    • 1 thai chili, thinly sliced into rings with seeds
    • 1 cucumber, halved lengthwise, seeded and sliced into half moons
    • ¼ cup fresh basil (for garnish)
    • 1 red bell pepper, seeded and diced
    • 1 lime, cut into wedges (for garnish)


    1. For the Cauliflower Rice: Wash the cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper.
    2. 2. Place the coconut oil in a large saucepan over medium heat. Add the shallots, garlic, ginger and lemongrass. Sauté, stirring often, for 5 minutes, until soft. Avoid browning, to keep your soup color bright white.
    3. Add the broth, coconut milk, fish sauce, lime juice and stevia. Bring to a simmer and cook for 5 minutes.
    4. Stir in the shrimp and chili rings, simmering until the shrimp are just cooked, about 2 minutes. Avoid overcooking the shrimp, to prevent them from becoming tough. Remove the soup from heat.
    5. Off the heat, add the cucumber and red bell pepper. Place a scoop of cauliflower rice in each serving bowl and ladle soup over it. Garnish with fresh basil and lime wedges. Enjoy!

    Nutritional Analysis

    One serving equals: 306 calories, 25g fat, 14g carbohydrate, 4g sugar, 1139mg sodium, 4g fiber, and 12g protein.

  4. 7 EASY Dinner Recipes

    If you have stubborn weight to lose that won’t seem to come off, no matter how hard you exercise, then it’s time to closely examine the meals that you eat. When I go through this process with a client it’s nearly always high calorie dinners that are the reason that their results have slowed or stopped.

    This is a tough one for most of us. Life, work and family are hectic and time consuming, so the concept of eating a healthy, simply prepared dinner may seem completely out of reach.

    I believe that we overcomplicate the idea of a healthy dinner. This is because we are so used to eating out at restaurants where entrees are accompanied by sides, sauces and garnishes.

    Here are 7 truly healthy dinners that are quick and simple to make…

    1. Roasted Broccoli & Poached Eggs

    Toss chopped broccoli with a little olive oil, sea salt and minced garlic and roast on a baking sheet at 425F for 25 minutes. Drizzle with lemon juice and serve with poached eggs.

    2. Slow Cooker Beef Short Ribs & Sautéed Kale

    Brown 8 beef short ribs in a skillet with coconut oil. Place in a slow cooker with ½ cup coconut aminos (or soy sauce), 1/3 cup coconut palm sugar, ¼ cup apple cider vinegar, 1 Tablespoon crushed garlic, 1 Tablespoon crushed ginger and ½ teaspoon ground red pepper. Cover and cook on high for 6 hours. Serve with sautéed kale.

    3. Super Greens Salad & Roasted Chicken

    Combine a mixture of super greens in a large bowl: baby spinach, beet leaves, arugula and kale. Top with sliced, grilled chicken and drizzle with balsamic vinegar glaze.

    4. Baked Catfish & Shredded Cabbage

    Grease a casserole dish with olive oil and scatter 1 cup of chopped cilantro over the bottom of the dish. Wash and pat dry 4 catfish fillets. Rub the fillets with curry powder, sea salt and sweet paprika. Lay the fillets evenly in the dish, over the cilantro. Drizzle the fillets with lemon juice and sprinkle with chopped garlic. Bake for 30 minutes at 350F. Serve with shredded cabbage.

    5. Stir Fried Chicken & Veggies on Cauliflower Rice

    Sauté chicken breast, sliced onions and sliced bell peppers in a skillet with olive oil. Season with sea salt, black pepper and fajita seasoning. Set aside. Cut a head of cauliflower into small pieces and run through a food processor with the shredding attachment. Sauté the shredded cauliflower for 5 minutes in a skillet with a teaspoon of olive oil. Serve the chicken and veggies on top of the cauliflower rice with a side of coconut aminos or soy sauce.

    6. Smoked Salmon Omelet & Sliced Tomatoes

    Whisk together 3 eggs with a sprinkle of sea salt and black pepper. Cook in a heated skillet with a teaspoon of olive oil. Line the egg with smoked salmon and a sprinkle of shredded cheese. Fold the egg over the salmon and cheese, and serve with sliced tomatoes.

    7. One Pot Chicken & Veggies

    In a large skillet, brown a pound of chicken tenders in olive oil. Season with sea salt, black pepper, dried basil, crushed rosemary, sweet paprika, dried thyme, dried parsley and cumin. Add 4 cups of chopped veggies (zucchini, onion, tomatoes) and 4 cloves of chopped garlic. Cover and simmer for 20 minutes, until tender and fully cooked.

    You see, healthy dinners can be quite simple to prepare. Don’t get too hung up on the exact measurements of ingredients and instead focus on combining a handful of quality ingredients together in a delicious way. There’s no such thing as a dinner that’s too simple when nutritious, wholesome ingredients are used.

    Don’t forget that a consistent, challenging exercise program is the key to getting and staying fit and lean. If you’ve been dragging your feet about joining one of my programs then today is the day.

Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087