This veggie fried rice from Stacey Mattinson, RDN is high in protein and stacked with veggies! Perfect for an easy weeknight dinner that your family is sure to love.
Making an entire meal in one pan is my dream! I love how this veggie fried rice comes together quickly in a large wok or skillet. It’s super versatile, which gives you a lot of flexibility with whatever veggies you have on hand. I’ve made it high in protein by adding tofu, but you could also skip the tofu and pair it with your own favorite protein!
VEGGIE FRIED RICE
I did a few things to stack this veggie fried rice nutritionally:
BROWN RICE IS HIGHER IN FIBER AND MICRONUTRIENTS LIKE POTASSIUM, PHOSPHOROUS, MANGANESE, FOLATE AND B VITAMINS COMPARED TO WHITE RICE
I ADDED IN LOTS OF VEGGIES, INCLUDING CANNED TOMATOES, ONIONS, CARROTS, PEAS AND ZUCCHINI
PROTEIN-RICH TOFU MAKES IT AN ENTIRE MEAL (FORGET HAVING TO MAKE A PROTEIN SIDE!)
I WENT EASY ON THE ASIAN SAUCES TO KEEP IT MODERATE IN SODIUM. YOU CAN ALWAYS ADD MORE IF THAT FITS YOUR PALATE!
BENEFITS OF CANNED TOMATOES
Canned tomatoes are a great addition to cooked dishes because they are often more flavorful than fresh tomatoes! Tomatoes are canned at their peak ripeness, within just three to six hours of being picked from the vine. Canned tomatoes are nutrient-rich (hellllooo vitamins A, C and lycopene!) and cheap to keep on hand.
HOW TO SERVE
The glory of this veggie fried rice is… it can be served as a complete meal itself! But, you could also try it with my Mongolian Beef recipe or another favorite protein.
TIPS FOR SUCCESS FOR VEGGIE FRIED RICE WITH TOMATOES
As I mentioned before, it’s a pretty flexible and forgiving recipe. You’re welcome to add whatever veggies you have on hand, just be sure to cook your hard veggies first because they’ll need the most time to soften. Tossing the tofu lightly in corn starch helps it brown up and firm better during the cooking process. This recipe turns out better with chilled brown rice than freshly cooked brown rice, so make a batch of brown rice a day ahead of time if you can! Have all your ingredients washed and chopped ahead of time, and this fried rice with tomatoes comes together in about 20 minutes.
Whip up these crispy baja fish tacos with tomato-cabbage slaw, avocado crema, and a healthy dose of salsa in no time! Ready in 30 minutes, this is the perfect light, delicious meal ideal for any night of the week. This dish couldn’t be easier and makes a great weeknight dinner that everyone is sure to love. You can feel good about feeding this meal to your family, as it’s full of lean protein from the fish, as well as fiber, vitamins, and minerals from canned tomatoes. These baja fish tacos are also budget-friendly, as canned tomatoes are a great affordable alternative to fresh tomatoes that still provide plenty of nutrients and pack in the same flavor punch.
This one-dish meal can also fit everyone’s food preferences, as you can build your taco just the way you like them. Want more slaw than crema? Easy! Interested in having less tortillas and more fish? Make this into a salad instead! You can also easily turn this recipe into a meal prep option; just make everything but the fish ahead of time, place into air-tight containers, and cook up the fish when you’re ready to eat. And, this recipe is the perfect highlight for your next party! Colorful, light, and delicious, it’s sure to please everyone at your table.
Ready for a flavor bomb? Learn how to make this recipe with our video here.
How do you enjoy your fish tacos? We would love to know! Tag us on Instagram so we can see your creations!
Yield: 6 servings
Easy Baja Fish Tacos with Salsa
Whip up these crispy baja fish tacos with tomato-cabbage slaw, avocado crema, and a healthy dose of salsa in no time! Ready in 30 minutes, this is the perfect light, delicious meal ideal for any night of the week.
Ingredients
Crispy Fish:
1/2 cup cornmeal
1/2 teaspoon salt
1 teaspoon chili powder
1/2 teaspoon garlic powder
2 eggs, beaten
2 tablespoons olive oil
12 ounces tilapia or flounder fillets
Tomato Cabbage Slaw:
1 cup red cabbage, shredded
1/2 cup canned fire-roasted tomatoes, diced, drained
1 lime, juiced
Salt and pepper, to taste
Avocado Crema:
1/2 cup plain yogurt, Greek
1 avocado, mashed
1/4 cup cilantro, chopped
1 large garlic clove, minced
1/2 lime, juiced
Tacos:
6 6-inch corn tortillas
3/4 cup prepared salsa
Instructions
To prepare crispy fish: in a small, shallow bowl, mix together the cornmeal, salt, chili powder, and garlic powder. Place beaten eggs in a second small shallow bowl.
Slice the fish fillets into 2-inch strips (6 total strips, 2 ounces each). Dip fish strips into the beaten egg and then coat well with cornmeal mixture. Heat the olive oil in a sauté pan or skillet over medium heat. Place coated fish fillet strips in the pan and cook until they are golden brown and flake easily with a fork (about 3 minutes on each side). While cooking fish, prepare tomato cabbage slaw and avocado crema (see below).
To prepare tomato cabbage slaw: toss together shredded cabbage, roasted tomatoes, and lime juice in a bowl. Season with salt and pepper to taste. To prepare avocado crema: blend yogurt, avocado, cilantro, garlic, and lime juice.
To assemble tacos, briefly warm tortillas in a pan and then top each tortilla with: ¼ cup tomato-cabbage slaw, 1 fish strip, 2 tablespoons salsa, and 2 tablespoons avocado crema.
Notes
Recipe is written by Jaime Ruisi, a Portland Oregon-based nutritionist, where she advocates for a balanced lifestyle and body positivity.
Rise and shine! This easy, savory zesty tomato smoothie is like a healthy, nutrient-rich, alcohol-free Bloody Mary. Rich in lycopene—thanks to a whole can of tomatoes—it’s a great snack, post-exercise drink, and light breakfast. This comes together in no time at all, which will make this become your new go-to smoothie!
Thanks to the addition of canned tomatoes, this recipe is teeming with nutrients, like lycopene. When compared to fresh tomatoes, canned tomatoes and tomato products have a slightly higher amount of lycopene in them due to the cooking and canning process they undergo. Similar to most nutrients, it’s more natural to obtain lycopene from foods rather than supplements. In order to achieve maximum health benefits associated with lycopene, it is recommended to consume tomato products with a heart healthy fat, such as olive oil or avocado. You can pair this zesty tomato smoothie with a delicious avocado toast or breakfast hash to maximize the benefits! Learn more about the health connection between tomatoes and lycopene here.
Want to make this for yourself? Get the recipe below, and watch our video here.
Yield: 2 servings
Zesty Tomato Smoothie
Ingredients
1/3 cup almonds, slivered, soaked
1 14.5-ounce can diced tomatoes, with juice
½ cup soymilk
2 green onions, chopped
¼ jalapeno
1 lime, juiced
½ teaspoon smoked paprika
1 tablespoon cilantro
¼ teaspoon black pepper
4 ice cubes
Instructions
Place almonds in a dish, cover with water, and soak for about 30 minutes. Drain water.
Place almonds, tomatoes, soymilk, green onions, jalapeno, lime juice, cilantro, black pepper and ice cubes in a blender and process until smooth. Pour into 2 large glasses.
This recipe for Spanish-Style Chicken in Tomato Sauce is teeming with flavor and nutrition! Filled with vegetables, canned tomatoes, and protein, this is one meal your family is sure to love. It’s also an RD-approved recipe from dietitian Toby Amidor!
Chicken thighs may be dark meat, but they can still be part of your healthy eating plan. Dark meat is high in healthy monounsaturated fat, and it’s usually more affordable than chicken breasts. Opt to purchase skinless dark meat or remove it yourself, as the skin is where most of the artery-clogging saturated fat is found.
In addition to the high protein content found in this Spanish-style chicken recipe, canned tomatoes also make an appearance! Not only do they provide bright color and flavor, but they are also an affordable and nutritious addition. Tomatoes are packed with lycopene, a cancer-fighting compound, as well as vitamin C, iron, and potassium. Plus, canned tomatoes actually have a higher lycopene content than fresh, as the cooking and canning process enhances the availability of the nutrient, making it easier for your body to absorb.
With such a powerful nutrition profile, you can feel good about serving this delectable meal to your family, and they will delight in the complex flavors. To make this meal extra special, serve with a simple side salad dressed with olive oil and balsamic vinegar.
Spanish-Style Chicken in Tomato Sauce
This recipe for Spanish-Style Chicken in Tomato Sauce is teeming with flavor and nutrition! Filled with vegetables, canned tomatoes, and protein, this is one meal your family is sure to love.
Ingredients
½ Teaspoon salt, divided
¼ teaspoon freshly ground black pepper, divided
2 tablespoons olive oil, divided
1 onion, chopped
1 garlic clove, minced
2 tablespoons chopped fresh parsley, for garnish (optional)
¼ cup halved and pitted green olives, for garnish (optional)
11/4 pounds skinless, boneless chicken thighs
2 green bell peppers, seeded and cut into ¼-inch strips
10 ounces white mushrooms, thinly sliced
1 (28-ounce) can crushed tomatoes
Instructions
Season both sides of the chicken with 1⁄4 teaspoon of salt and ⅛ teaspoon of pepper.
In a large skillet over medium heat, heat 1 tablespoon of olive oil. When the oil is shimmering, add the chicken and cook for 3 minutes, flipping once, until both sides are browned. Remove the chicken from the skillet and set aside.
In the skillet, heat the remaining 1 tablespoon of olive oil over medium heat. When the oil is shimmering, add the onion and cook until translucent, 3 minutes. Add the garlic and cook until fragrant, 1 minute. Add the peppers and mushrooms, and cook for 5 minutes, until the vegetables begin to soften.
Add the crushed tomatoes and bring the mixture to a boil. Return the chicken to the skillet and toss to coat. Reduce heat and simmer, covered, for 20 to 25 minutes, until the chicken is cooked through. Add the remaining 1⁄4 teaspoon salt and remaining ⅛ teaspoon pepper, and stir to combine.
Serve warm garnished with the parsley and olives, if desired, or freeze for later. To freeze, place cooled chicken with tomato sauce into a resealable container in the freezer for up to 7 months. To defrost, refrigerate overnight. Reheat in a large skillet over medium heat until heated through, about 12 minutes. Single-serve portions can be reheated in the microwave on high for 2 minutes.
Notes
Any color bell pepper works in this recipe. Swap out the green for red or yellow bell peppers, or use a combination. And for even more flavor, add ¼ cup olives and 2 tablespoons fresh parsley leaves to the dish.
Copyright Toby Amidor, The Easy 5-Ingredient Healthy: Simple Recipes to Make Healthy Eating Delicious, Rockridge Press, 2018
Photo by Hélène Dujardin
Nutrition Information:
Serving Size:
1 3/4 cup Amount Per Serving:Calories: 476 Total Fat: 31gSaturated Fat: 8gSodium: 785mgCarbohydrates: 23gFiber: 6gProtein: 30g
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