Chop Chop Veggie Fried Rice

Loaded with good nutrition!

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
1 egg
2 teaspoons soy sauce, low sodium


  1. 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.
  2. 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.
  3. Kids love to chop!

    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.

  4. 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.
  5. 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.

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