Let Me Convert You from Meat: Crispy Tofu Triangles with Fried Rice

This is the kind of recipe that makes tofu a food I’m not afraid to prepare for meat-lovin’ folks. These crispy tofu triangles with fried rice are nutritionally packed and full of flavor.

Prep + Cook = 30 minutes

Makes 6 servings

I served this meal to vegetarians and Midwestern steak eaters (even an avowed tofu-hater from Texas), and all agreed it was delicious. You can use the same recipe for chicken tenderloins or breasts (or even steak!), if you are adamantly opposed to tofu.  Serve it with additional steamed peas.


  • 1 1/2 cups dry white or quick-cooking brown rice

  • 16 oz. extra-firm tofu packed in water, drained

  • 6 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed)

  • 2 Tbsp. pure maple syrup or honey

  • 1 Tbsp. sesame oil

  • 2 tsp. rice vinegar

  • 1/4 tsp. ground ginger

  • 5 scallions, green parts only, thinly sliced

  • 2 Tbsp. peanut oil

  • 1 egg

  • 1 cup frozen peas

  • 1/4 – 1/2 tsp. black pepper


Cook the rice according to the package directions.  Meanwhile, cut the tofu lengthwise from end to end (like cutting a deck of cards), making 3 even slices.  Wrap those slices in a clean dish towel to absorb any excess water.

Prepare the tofu:

Combine 2 Tbsp. soy sauce, the maple syrup or honey, sesame oil, vinegar and ginger in the bottom of a flat baking dish that’s large enough to hold the tofu in a single layer.  Cut the tofu slices in half, then diagonally again into triangles.  Add them to the dish with the marinade and flip them several times to coat with the sauce.  Heat a large nonstick skillet over medium heat.  Transfer the tofu and marinade to the skillet.  Cook it, flipping occasionally, until the tofu is nicely browned on both sides, 10 – 12 minutes. Transfer it to a serving plate and sprinkle it with about 2 Tbsp. scallions.

Prepare the fried rice: 

When the rice is 5 minutes from done, heat the peanut oil in a large skillet over medium heat.  Beat the egg and fry it in the oil, chopping it as it cooks, until it is well done.  Add the remaining scallions and peas and stir-fry them with the egg for 1 minute.  (Heat the additional peas now, if you are serving them.)  Add 3 cups of cooked rice, 4 Tbsp. soy sauce and the black pepper and toss it thoroughly.  Serve it immediately with the tofu.

Do Ahead or Delegate:  

Cook the rice, drain, slice and wrap the tofu in a dish towel, make the marinade and marinate the tofu, slice the scallions, beat and refrigerate the egg.


For all you not-yet-converts to tofu– Does tofu seem like a mysterious food to you?  In short, tofu is soybean milk from mature white soybeans, which is boiled, curdled, and pressed, similar to cheese.  For all you ever wanted to know about tofu and the various forms it comes in, read here.  I love it because it’s high in protein, low in fat and takes on the flavor of whatever you marinate or cook it in.   

Scramble Flavor Booster: 

Serve it with Asian sweet chili sauce or spicy chili garlic sauce.

Side Dish Suggestion: 

Heat the peas in the microwave at full power for 2 – 4 minutes, or prepare them on the stovetop according to the package directions, cooking them a little less time than suggested so they don’t get mushy.

Nutritional Information per Serving (% based upon Daily Values):

Calories 340, Total Fat 13g, 20%, Saturated Fat 2g ,10%, Cholesterol 35mg, 12%, Sodium 620mg, 26%, Total Carbohydrate 42g, 14% Dietary Fiber 3g, 12% Sugar 2g, Protein 14g

Take your meals to the next level.

I started my meal-planning service, The Six O’Clock Scramble, because I’m passionate about healthy family dinners. This is just one example of the kind of meals you’ll find there. Why not sign up for a free trial in January and get the three free gifts I have waiting for you?

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