Chop Chop Veggie Fried Rice
This delicious and nutritious vegetable fried rice received so many double thumbs up from kids that parents are demanding the recipe! This veggie-packed fried rice is loaded with good nutrition with no trace of artificial flavorings or preservatives. It’s protein-packed, an excellent source of dietary fiber, vitamin A and C and iron and is low in sodium. You can add ground chicken or pork instead of tofu. Either way, this recipe certainly become a staple meal in your home because it’s super easy to make and kids love it. Get chopping!
1 cup brown rice
1 2/3 cups water
1 tablespoon sesame oil, toasted
1 medium onion, chopped
¼ teaspoon sea salt
1 garlic clove, chopped
1 cup carrots, chopped
1 cup kale, chopped
1 cup scallions, chopped
¼ cup (3.5 ounces) tofu, firm
2 teaspoons soy sauce, low sodium
- In large stockpot, combine brown rice and water and bring to a boil. Cover and reduce heat to simmer and cook until water is evaporated approximately 30-40 minutes. Set aside.
- In a large skillet or wok, heat oil over high heat oil. Add onion and sea salt and cook until tender, about 10 minutes, stirring occasionally. Stir in garlic; cook 30 seconds.
Reduce heat to medium and add the rest of the vegetables and continue to rice cook 5 minutes, stirring constantly. Once the vegetables are cooked, add cooked rice and tofu and stir continuously for another 5 minutes.
- Increase the heat to high and add egg while stirring for another 2 minutes. Add the soy sauce and cook for another 1-2 minutes. Remove from heat and garnish with toasted sesame seeds if desired.
- Serve warm.
Makes 4 servings (1 cup per serving).
Nutrition Facts per serving: 310 calories; 7g fat (1g sat fat, 3g mono, 3g poly, 0g trans fat); 45mg cholesterol; 52g carbohydrate (5g fiber, 6g sugar); 10g protein; 290mg sodium; 150% Daily Value (DV) vitamin A; 50% DV vitamin C; 15% DV calcium; 20% DV iron.
Share your favorite stir-fry veggies.
– Stacey Antine, MS, RD, author, Appetite for Life, founder, HealthBarn USA, co-host, Family Food Expert Internet Radio Show, director, HealthBarn Foundation, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.