Fruit-n-Rice Salad

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It’s all about the brown rice today! As a side dish, brown rice is a super healthy food to include in your families diet.  Brown rice has more fiber, less carbs, and more nutrients than white rice.  However, kids who grow up on white rice may have a hard time making the transition.  And what good is a healthy food, unless you eat it!

brown rice vs white rice

The kids have always gone for dishes that incorporate their favorite fruits. That’s why this rice salad is a winner!  You don’t need white rice to make it delicious.  The juices from the fruit give the rice that flavor that the kids already love.

fruit n rice salad for kids

 FREEZING TIP

While it’s true that brown rice takes more time that white rice to cook, you can make it in big batches and freeze it in a freezer safe bag.  This will keep for up to 6 months!  When reheating it, add 1-2 tablespoons of water per every cup of rice and put it in the microwave, or in a saucepan on the stove top.

fruit rice

This rice salad is a perfect compliment to a balanced dinner.   Dinner idea: Serve with green beans and chicken.fruit and rice dinner

Yum

Fruit-N-Rice Salad

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Course: Side Dish
Cuisine: American
Keyword: dairy free, fruit, gluten-free, low fat, rice, salad, vegetarian
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4 servings
Calories: 259kcal

Ingredients

  • 1 cup brown rice, raw
  • 1 cup pineapple
  • 1 cup grapes
  • 2 medium tangerine (mandarin orange)

Instructions

  • Cook brown rice according to package directions.
  • Drain pineapple juice and pour over rice.
  • Add pineapple chunks to rice.
  • Slice grapes in half. Peel and section tangerines.  Combine all together.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

Calories: 259kcal | Carbohydrates: 59g | Protein: 4g | Fat: 2g | Sodium: 4mg | Fiber: 3g | Sugar: 20g

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5 Comments

i really like the spinach in the lasagna idea. i just need to learn to make some good lasagna now! my kids like fruit a lot, but not sure if they would eat it with the rice. they would be picking the fruit out and i would be left with a bunch of un eaten rice. or at least that is my prediction!
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