Kids in the Kitchen: Quick and Easy Chicken and Veggie Stir Fried Rice.

This is the kind of recipe you need to make when you have “one of those” days…

or, in my case, “one of those” weeks…

Here are just a FEW highlights from our past week…

  • Softball AND baseball season have begun for SiSi and Big Tex.  All you parents with kids in sports…I know you know what this means….
  • Computer trouble!!! {Any other Mac owners have Helvetica font problems???}.  I owe a HUGE thanks to my dad and to the UTC Apple store Genius Bar for helping me get it fixed!
  • Unexpected trip Friday night/early Saturday morning to take my husband to the ER.  He will be JUST FINE, but might want to stay away from hot things for awhile…  Ian, if you’re reading this, I love you and hope you feel better soon!

For days or weeks like these, you need an easy, “go to” recipe to make for dinner. This is one of our family’s favorites.  I was fortunate to have all of the ingredients on hand…

SiSi, one of my Kids in the Kitchen chefs, helped me make this delicious stir fried rice.  We make it extra nutritious with lots of veggies and brown rice  Here is the recipe…

Chicken and Veggie Stir Fried Rice

  • 2 Tablespoons cooking oil of choice
  • 1 medium onion, chopped
  • 1-2 cloves garlic, minced
  • 3 cups assorted veggies, fresh and/or frozen (I used chopped and lightly steamed fresh carrots, frozen peas, and frozen corn, but you can use whatever combo of veggies you like)
  • 4 cups brown rice (I like to use 2 packages Trader Joes FROZEN organic brown rice.  If you are using precooked brown rice, make sure it is COLD, leftover rice)
  • 2 chicken breasts (I cook them first on my George Foreman grill, then chop up the breasts and add them towards the end.  Or you could use raw chicken breasts cut up and stir fry in the pan.)
  • 2 eggs, lightly beaten
  • Soy Sauce or Tamari to taste (I use gluten free Tamari)
  • Sesame Oil to taste

Heat oil in a wok.  If using raw chicken breasts, stir fry until cooked through then remove from pan and set aside.  If using a Foreman or other grill, start cooking chicken now per manufacturers instructions. Add garlic and onion and cook until onion is translucent.  Add assorted veggies (if using frozen, you may add them this way) and stir fry until lightly cooked.  Add rice and mix rice and veggies together.  Add cut up chicken.  Push rice, chicken and veggies to side of wok and add beaten eggs.  Cook eggs until done, then mix them in with veggies, rice and chicken.  Season to taste with soy sauce or Tamari and sesame oil.

The great thing about his recipe, is that it will serve 4 hungry people, plus, if you have kids, you can pack the leftovers for their lunch the next day {or eat them yourself!}

Make it a meal:  This is pretty much a one dish meal.  I like to serve with fruit of choice.  We enjoyed our fried rice with fresh pineapple.  Yum!

Enjoy!  And I hope everyone has a WONDERFUL week!

What was your week like???  Do you have any favorite “go to” meals for hectic weeks?  If so, share them here!

I would LOVE to hear from you!  Please click here to leave a comment, ask a nutrition question, or leave a suggestion for The Spicy RD.  Or, if you enjoyed the post, please share it below!



Sign Up for Spicy Nutrition posts and tips by email:

Sign me up!

Comments

  1. Love a recipe for “those weeks” this is a good one that everyone will like. I do turkey meatloaf, meatballs and usually have them on hand tacos are another go to meal. Or, for the kids, always a noodle (soba, whole wheat for them) we can throw some pesto or tomato sauce with!

    • The Spicy RD says:

      Yes! Meatloaf and meatballs…I always forget about those, but my kids love them. We do ‘make your own” fish tacos quite a bit. It’s pretty much the only way my kids will eat fish.

  2. Looks great EA–I’ll have to try it! I’m making lentil soup tonight and that usually lasts me a while…

    P.S. I’m glad Ian’s OK:)

    • The Spicy RD says:

      Yes, definitely try it sometime MIchelle. Do you have a favorite lentil soup recipe? I’d love for you to share it :-) Ian’s doing a lot better now too!

  3. OK, so I need explicit instructions on preparing the rice part of this dish…help, oh wise one of cooking wisdom :)

    • I think that I just figured it out! First you have to steam/cook the rice and then fry it? I’ve never prepared “fried rice”…is that the answer?

      • The Spicy RD says:

        Hi Kim! If your making your own rice, yes, you need to cook it first as you normally would, then chill it (otherwise it all sticks together). If you use the Trader Joes rice, just add it straight from the freezer-no need to cook it ahead of time. Enjoy!

Trackbacks

  1. [...] And, if you want to check out some of our family favorite recipes with brown rice, you can try this or [...]

Speak Your Mind

*

Notify me of followup comments via e-mail. You can also subscribe without commenting.

Comments

  • User Avatarwacoswe.wordpress.com { It's an remarkable post in support of all the online viewers; they will take benefit from it I am sure. } – Sep 30, 2:42 AM
  • User Avatarwrite sales { great put up, very informative. I'm wondering why the other specialists of this sector do not notice this. You must continue your writing. I'm confident,... } – Sep 30, 12:52 AM
  • User AvatarBiggest Roofing { Thanks for finally writing about >Warm Tropical Wild Blueberry Quinoa Breakfast Sundae | The Spicy RD <Loved it! } – Sep 29, 10:11 PM
  • User Avatarצמיג { Why people still use to read news papers when in this technological globe everything is existing on web? } – Sep 29, 9:35 PM
  • User Avatarseo Milton Keynes { Pretty! This has been an extremely wonderful article. Many thanks for providing these details. } – Sep 29, 8:42 PM