Kids' fried rice - Healthy Food Guide

Kids’ fried rice

This fried rice recipe is easy enough for the kids to make and the whole family will love it.

Serves: 4

Time to make: 30 mins

Ingredients

1 tablespoon canola oil
500g boneless skinless chicken thighs, thinly sliced
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
4 cups cold cooked brown rice
2 eggs, beaten
pinch salt and black pepper
2 cups shredded red cabbage
2 carrots, thinly sliced diagonally
1 cup sliced button mushrooms
1 cup peas
1 cup mung bean sprouts
4 spring onions, chopped, plus extra to serve
2 tablespoons reduced-salt soy sauce
1 teaspoon sesame oil
sriracha, to serve (optional, see tips)

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Instructions

Stay Awake

1 In a large frying pan or wok, heat oil over medium-high. Add chicken pieces and sauté until browned. Add garlic and ginger to pan and cook for 1 minute.

2 Add rice to pan and heat through for 2-3 minutes, stirring well. Pour beaten eggs over the rice, season and gently stir until egg looks cooked.

3 Add cabbage, carrot, mushrooms and peas to the pan and cook for 4-5 minutes or until just tender.

4 Stir in sprouts, spring onion, soy sauce and sesame oil. Divide among 4 bowls. To serve, garnish with extra spring onion and sriracha, if desired.

Variations

Make it gluten free: Check sauces are gluten free.

HFG tip

Sriracha is a hot chilli sauce and can be found in most supermarkets. Use a sweet chilli sauce if you prefer.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 483 cal

Kilojoules 2020 kJ

Protein 36 g

Total fat 14 g

Saturated fat 3 g

Carbohydrates 45 g

Sugar 9 g

Dietary fibre 8 g

Sodium 520 mg

Calcium 100 mg

Iron 4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.