tofu scramble fried rice

Fried rice is something I gave up a long time ago when I was overweight and knew I needed to ditch some foods to be healthier.
I think it gets a bad name because typically when ordered from a restaurant it's saturated in oils and made with fatty pork pieces and few veggies that are nutrient rich.
I also think it's frowned upon because it is usually a side dish, and a large one at that- the containers restaurants use are 2-3 servings worth.

When I started eating cleaner and thinking of recipes I could make clean and continue eating, fried rice was one of them. I thought how can I put the right portion of carbs, protein and fat in a yummy dish that is filling enough to be a main course, but not too high in carbs or calories?

So, I started playing around with recipes and entering them into My Fitness Pal to see what the macros were. This is the recipe I came up with, and Dave and I have enjoyed ever since.
Ingredients: 

•  1 cup cooked brown rice
•  1/2 cup chopped onions or scallions 
•  1/3 cup peas
•  2-3 carrots, pealed and chopped
•  1/2 cup broccoli, chopped
• 6 ounces firm tofu
• 1  TSP oil
  
•  1/2 TSP turmeric (or to taste)
•  1/2 TSP salt (or to taste)
• 1/2 TSP garlic powder (or to taste)

Instructions: 

1.  Heat up a large skillet to medium heat , add oil and crumbled tofu
2. Stir the tofu until slightly browned, should take about 10 minutes
3. Add the seasonings and let cook for another few minutes. If tofu is starting to dry out, add a tad of water. Set aside
4. For the fried rice- In a large saute pan add peas, carrots and broccoli to 1/2 cup of water. 
   
5. Cook on medium heat for about 5 minutes of veggies are soft
6. Add rice, onions/scallions, and tofu mixture. If you'd like a sweeter fried rice adding a TBS of maple syrup
7. ENJOY! Or keep it in the fridge for 2-3 days.

Nutrition: -Makes 2 servings 
Per serving:

• Calories: 273
• Fat: 6
• Carbs: 45
• Protein: 13
• Fiber: 6
• ​Sugar: 11

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