Family Fried Rice

 

This is a much healthier take on traditional fried rice. We amp up the veggies, dial down the oil, use tofu instead of eggs, and brown rice (usually Jasmine) instead of white. 

I first started cooking my own vegetable fried rice during a brief stint in China in my kid-free days. I was amazed to find how simple it was to make. It’s also super flexible and can be easily tweaked to suit your tastes.

This can be a whole meal for kids as it has everything you need, but I like to add a side of steamed or sautéed veggies (yum, garlic and soy!). This recipe works best with cold rice so is a great way to use up leftover rice.

Nutritionally, it provides a nice balance of fats, carbs, and proteins. Sodium is modest thanks to sparing use of low-sodium soy sauce.

Ingredients

  • 1 cup brown jasmine rice  (measure uncooked)
  • 1 large carrot (grated)
  • 1 celery stick (minced)
  • 1/2 c yellow onion (minced) – or green onion for milder version
  • 1c frozen peas (thawed)
  • 3 cloves of garlic (minced)
  • 1 tsp fresh ginger (minced / grated)
  • 1/2 block tofu (we like medium firm)
  • 2 Tbsp vegetable oil (e.g. canola)
  • 2-3 Tbsp soy sauce (reduced sodium ideally) 

Prep

  1. Cook rice as directed. Cooled rice is best but freshly cooked is okay.
  2. Mince / grate all the ingredients.
  3. Rinse the tofu and blot as dry as possible with paper towels. Squeeze a bit to get extra liquid out. 

Cooking

  1. Heat oil in a large saucepan on medium heat. Add garlic, ginger and onion. Avoid letting garlic get too brown. Cook for 2-3 min.
  2. Add the carrots peas and tofu. Tofu can be crumbled as you add it or finely chopped. Cook for another 5-6 minutes.
  3. Add the rice and mix well, then add the soy sauce and give the masterpiece a final stir.

Nutrition

Calories and macronutrients:

More gory details – note that reference values are for adult requirements.

Credit

Thanks to supernanny Paula for perfecting this kid-friendly and super-healthy version!

 

Spread the love

Leave a Comment

Your email address will not be published. Required fields are marked *