January 7, 2013 | Home >Healthy Kids >Fried Rice Energy Bites
Fried Rice Energy Bites
January 7, 2013 | Home >Healthy Kids >Fried Rice Energy Bites

Fried Rice Energy Bites

Tasty fried brown rice with chicken, eggs and vegetables makes a slow-release, energy-dense meal or snack for busy kids.

Fried Rice Energy Bites. This dinner is our go-to on nights when I have hardly anything left in the fridge!

Kids spend energy all day long. They play. They concentrate on schoolwork. They do chores. They bounce off the walls. And while it’s easy to think of constant activity as their natural state, we have to remember to keep up with their energy needs by offering balanced, nutrient-dense snacks and meals.

This is especially true in today’s world, when the presence of energy-draining foods and habits is so great. You may have noticed your kids not feeling their best when they skip breakfast, eat fast food and candy, or indulge in too much tablet time.

Of course, we want to encourage our kids to do and eat the things that DO make them feel great. So here’s an easy, fabulous recipe for Fried Rice Energy Bites that helps kids satisfy their big energy needs in a healthy way!

Feel-Good Food

These Energy Bites combine brown rice (a whole grain and complex carbohydrate) with fresh zucchini and bell peppers, eggs, and chicken breast.

Why is this a great meal for energy? Pairing complex carbohydrates (whole grains) with protein (eggs and chicken) helps control the release of energy in your kids, so they don’t get sluggish or cranky in between meals. A slow energy release also means that kids feel full for longer. So they can do all the amazing kid stuff that demands their attention throughout the day!

Fried Rice Energy Bites. This dinner is our go-to on nights when I have hardly anything left in the fridge!

Here’s another big plus for busy families: this meal comes together FAST. When parents tell me they don’t have time to cook dinner, I like to share this recipe with them. The ingredients and process are simple even when you’re cooking from scratch.

You can also batch-cook and freeze these Energy Bites in ramekins. To serve, defrost and heat the ramekins upside down on a plate, then lift up the ramekin to reveal the dome-shaped rice. My kids love poking into it with a fork to eat.

Speaking of kid-preferences, if you have a picky eater who doesn’t love scrambled eggs, do try these Energy Bites! Since the egg is mixed in with other ingredients and flavored with soy sauce, you might have good luck. Keep on trying… it pays off!

Do you have a favorite snack or dinner that balances proteins, carbs and fat for long-lasting energy? What do your kids like?

FOOD - Fried Rice Energy Bites. This dinner is our go-to on nights when I have hardly anything left in the fridge! http://www.superhealthykids.com/fried-rice-energy-bites/

Fried Rice Energy Bites

  • Nutrition per serving   % daily value
  • Calories: 239 12%
  • Fat: 10 g 15%
  • Carb: 17 g 6%
  • Fiber: 2 g 8%
  • Protein: 18 g 36%
  • Sugar: 4 g

Ingredients

  • 1 tablespoon – olive oil
  • 1 medium – zucchini
  • 1 medium – squash, summer
  • 1 medium – bell pepper, red
  • 1 clove – garlic
  • 3 large – egg
  • 1 cup – brown rice, cooked
  • 1/2 pound – chicken breast
  • 2 tablespoon – soy sauce, low sodium

Directions

  1. Add 1 Tablespoon 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.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 239 12%
  • Fat: 10 g 15%
  • Carb: 17 g 6%
  • Fiber: 2 g 8%
  • Protein: 18 g 36%
  • Sugar: 4 g
written by
Amy Roskelley

Leave a Comment

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

Comments(18)
Mardhiyah says:

sorry i’m new here..what’s is the meaning of TBL?i’d like to try this recipe

Amy says:

It’s tablespoon. Instead of a teaspoon.
Glad you stopped by! Thanks for commenting.

Jenn says:

Yum, Yum and Yum!!!

Jackie says:

Do you happen to have the nutritional information for this recipe? Thank you!

Amy says:

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 says:

Okay, thank you so much!

Nataly says:

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.

Amy says:

We’re glad you were Nataly!!

Amy says:

How many servings does this make?
Thanks!
Amy

Amy says:

Alot! I’d say total about 6 cups. So, if each person eats 1 cup, 6 servings!

Jasmin says:

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 says:

This was a great recipe. I didn’t have brown rice so I used quinoa and worked great! Thanku 🙂

I included this in my January Real Food Meal Plan – thanks for posting!

Lisa says:

To make this “fast” do you precook and freeze brown rice? When I see “cook brown rice” I think of about 35 minutes of water boiling and rice cooking and fast for me means 15 mins or I start my walk to the pizza place! ( I know, I’m still learning!) Will it be sticky if I add extra water and freeze the brown rice to have it ready for putting together? If I do this, can I refreeze into the portions as you note (I really like this idea, by the way!)? Thank you, as always, in my 3 years of adding more of your great recipes into my family’s “favorites”!

yes Lisa- we’ll do this with leftover rice all the time. You could also get minute rice, it also comes in brown!

Kami says:

Yes, I learned the hard way tonight, the brown rice needs to be cooked first!

oh no! So sorry- We had to migrate our recipes, and some ‘critical’ elements got lost in translation! I’ve fixed it. Thanks Kami!

Jennifer Morley says:

Any suggestions to make these egg free. My little guy is allergic.

Subscribe!
Join over 50k subscribers and get free weekly recipes, resources, and fun delivered right to your inbox.