Delicious And Healthy Fried Rice For The Kids

Give your kids healthy fried rice

It may appear contradictory to use healthier and fried in the same sentence. There is no way a fried dish can be healthy.

Believe it or not, it is possible. You can have the fried rice without oil. You may be wondering how. Let’s find out together how to make a healthy fried rice dish.

What is fried rice?

Fried rice is a dish that originated in China. It consists of rice deep-frying in a wok with chopped meat, beaten eggs, vegetables, and soy sauce.

It is one of the dishes that have more variations around the world. In most countries, there is at least one restaurant serving authentic fried rice or a local version.

Besides, fried rice is one of the most requested take-out meals. So, there is a good chance your kids have tried this addictive rice dish they love.

How to make healthy fried rice?

If you tell your kids you will give them a healthy version of fried rice, they will hate it without hesitation.

Before getting any rejection, you should first try the healthy version. Then, give the fried rice to them and see their reactions. You can also take a risk and offer it without saying anything to your babies.

In general, fried food is high in carbs and fats, so it is not good for your body. However, there are easy ways to make healthy versions using more nutritious ingredients and proper cooking techniques.

The first step is to substitute some ingredients for other beneficial ones. For example, do not cook fried rice with pork or ham.

Use lean meats like boneless skinless chicken, shrimp, or seafood. An attractive dish your kids will not refuse would be shrimp and fried rice.

Use long-grain brown rice which has more fibre, vitamins and minerals than white rice. 

Another way of making it healthier is adding more vegetables. Carrots, peas, shallots, broccoli, and cabbages are good options.

Besides being nutritious, these ingredients give colour to the rice and make it more appealing to your kids.

A principal source of fat is the oil used to stir-fry the components. You can reduce the fat by using cooking spray or sesame oil.

The way of cooking also affects the nutritional value of the dish. Rather than stir-fry, baking sounds so much better.

Cooking healthy versions

In words, everything sounds perfect. Let’s practise two recipes for making a healthy recipe your kids will enjoy, and like you, they will not believe it is a nutritious fried rice dish.

Baked fried rice

Ingredients (4 servings):

• 1 1/2 cups of cooked long-grain rice.
• 2 crushed garlic cloves.
• 2 teaspoons of grated fresh ginger.
• 2 teaspoons of sesame oil.
• 2 grated carrots.
• 1 cup of frozen peas.
• 3 sliced green shallots.
• 2 tablespoons of light soy sauce
• 3 beaten eggs.
• Extra soy sauce and chopped shallots for garnish.

Preparation:

1. Preheat the oven to 200 °C (390 F).
2. Pour sesame oil into a baking tray.
3. Add cooked rice, carrot, peas, shallot and soy sauce. Stir very well. Make sure all ingredients have oil on them.
4. Cover with foil and bake for 15 minutes.
5. Take out the foil and make three little holes in the rice mixture.
6. Add the beaten eggs to these holes and cook for 10 more minutes.
7. Once the eggs are cooked, cut them with a knife and mix them with rice.
8. Cook for 2 minutes.
9. Take out of the oven and serve with extra soy sauce and chopped shallots.

Vegetables packed fried rice

Ingredients (4 servings):

• 1 cup of cooked brown rice.
• 2 beaten eggs.
• 2 chopped cloves of garlic.
• ½ cup of chopped cabbage.
• 1 chopped carrot.
• 5 sliced mushrooms.
• ¼ cup of green peas.
• Florets of finely cut broccoli.
• 2 chopped spring onions.
• 1 ½ teaspoons of sesame oil.
• 1 teaspoon of crushed black pepper.
• Salt to taste.
• 2 teaspoons of low-sodium soy sauce.

Preparation

1. In a non-stick pan, add the sesame oil and heat.
2. Add the beaten eggs and cook until they are cooked. Break them into small pieces and place them on a side of the non-stick pan.
3. Incorporate garlic, cabbage, carrot, mushrooms, green peas, broccoli, and spring onions. Season it with black pepper and salt. Sauté for 3 minutes.
4. Reduce the heat and add rice.
5. Cook for 5 more minutes stirring constantly.
6. Pour low-sodium soy sauce and mix.
7. Serve hot.