Very-Top-Banner-for-newsletter.png




gluten free recipes for kids

Categories

Archive

Juice Plus +
Juice Plus +
Provides the nutritional essence of 17 different fruits, vegetables and grains in a convenient capsule form. Click here to learn more.


Add to Recipe Box

Fried Rice Energy Bites

Ever have a quiet minute in the day, so you pick up a book, only to fall asleep? Or you try to catch up on a TV show and then fall asleep on the couch, missing the whole hour. There is a way to get your groove back, and I promise it doesn't include Diet Coke.  

Kids need energy too! Energy to play, think, do their chores, and feel good.

Complex carbohydrates, like whole-grain bread, whole grain cereal,  brown rice, and whole wheat pasta  is our bodies preferred source of energy.  But we also need protein. It helps to control the release of that energy (including beans, eggs, nuts, and lean meats).  The nutrients involved in this process are:

  • Vitamin B:  you need 6 micro-grams per day
  • Iron: need 18mg
  • magnesium: need 400 mg
  • zinc: need 15 mg

Eating the wrong foods will have an opposite effect.  These are energy drainers!

So here is my fabulous, energy producing, non-draining, fast, easy, quick dinner!  Anyone who tells me they don't have time to make dinner and that it's faster to do the drive- thu, I tell them about this meal, Fried Rice. 

So cut out the junk, get some complex carbohydrates and some lean protein and you'll be sailing through the afternoon like a teenager on RedBull.

Don't forget- we posted a new meal plan on our meal planning page!

Fried Rice Energy Bites


Instructions

  • 2 cups cooked brown rice (make sure it's soft and a bit sticky- add extra water in cooking if you need to)
  • 1 cup finely chopped chicken (cooked): Great when you have chicken leftovers!
  • 3 eggs
  • 1 small zucchini, chopped ultra finely
  • 1 small yellow squash, chopped super finely
  • 1/2 cup finely chopped bell peppers (any color)
  • 1 clove garlic
  • 2 TBL low sodium soy sauce
  • 1 TBL Olive oil

Instructions

  1. Add 1 TBL of olive oil to skillet and heat on medium.
  2. Add zucchini, yellow squash, bell peppers and garlic and sautee until softened, about 8 minutes.
  3. Once vegetables are soft, break 3 eggs into a small bowl and whip slightly to combine.
  4. Pour eggs over vegetables, and move eggs around while they cook.
  5. Add the rice and cooked chicken and stir again until everything is mixed together.
  6. Add soy sauce for seasoning and stir one last time.

*Special freezing tip! You can freeze this into single servings. Add a scoop of fried rice to a muffin tin and pack down. Freeze, then remove and store in freezer safe bags. Take out for lunch!

I like to pack a ramekin full of the fried rice, and then place it upside down on a plate, then take off the ramekin.  It makes a nice little mound of fried rice your kids can stab into with a fork.

Be Sociable, Share:
             

Comments

Mardhiyah
01/07/2013 5:50am
sorry i'm new here..what's is the meaning of TBL?i'd like to try this recipe
01/07/2013 5:52am
It’s tablespoon. Instead of a teaspoon. Glad you stopped by! Thanks for commenting.
Jenn Brenning
01/09/2013 10:57am
Yum, Yum and Yum!!!
Jackie
01/18/2013 1:36am
Do you happen to have the nutritional information for this recipe? Thank you!
01/18/2013 6:16am
We haven’t analyzed this recipe yet! If I do, I’ll let you know. Or, if you would like to you, you can at nutritiondata.com!
Jackie
01/18/2013 6:22am
Okay, thank you so much!
Nataly
02/02/2013 11:00am
I am going to try this today, maybe ill try to add a face for my toddler:) Can you tell I was reading posts from all over the site, lol.
02/05/2013 4:41am
We're glad you were Nataly!!
Amy Hale
02/22/2013 9:02am
How many servings does this make? Thanks! Amy
02/22/2013 9:06am
Alot! I'd say total about 6 cups. So, if each person eats 1 cup, 6 servings!
Jasmin
05/05/2013 11:30am
instead of brown rice, we use at times cauliflower rice... raw caulifower in a blender for a few sec, till it looks like rice ;-) love this web side, its one of my fav. foodie webs :-.)
Marcy
07/22/2013 7:28pm
This was a great recipe. I didn't have brown rice so I used quinoa and worked great! Thanku :)
01/05/2014 4:01pm
I included this in my January Real Food Meal Plan - thanks for posting!

Leave a comment

Name
Email
URL
 
Security Code captcha
  Notify me of activity on this blog post