Kid-friendly Quinoa “Fried Rice”

There’s nothing better than preparing a wholesome meal and having the little ones delightfully gobble it up. It is sometimes daunting to cook for children not knowing if they’ll eat something you’ve slaved over the stove to make them.  Thankfully this one is quick and easy!

I’ve made this for my son for lunch when he comes home from school or for dinner. Another bonus…this dish is delicious for an adult palate too!  You can use it as a side dish or main course.  Add in chicken or any other veggies you have on hand.  The possibilities are endless!

Quinoa is the magic ingredient in this dish. It is a nutrient dense complete grain.  Quinoa has a perfect blend of all essential amino acids which make it a whole protein.  Most grains are considered inadequate as a protein source, but not this guy at 8 grams of protein per cup.  This superfood also has higher amounts of potassium and iron compared to other grains. Quinoa is high in flavonoids and fiber with a low glycemic index.  Botanically, quinoa is more closely related to beets, chard and spinach, and in fact the leaves can be eaten as well as the grains.  An added perk…it is also gluten-free.

By now you’re hopefully in the kitchen grabbing your tools to whip up a batch. So let’s get to it.

Rinse your quinoa in a fine mesh strainer under cold water until the water runs clear. Drain quinoa and add to a medium pot with chicken broth.  If you don’t have chicken broth you can use water, but the broth will bring more flavor to the dish.  As with all my recipes, use organic, non-gmo, free-range ingredients.

Quinoa

Bring the pot to a boil, then reduce to a simmer and cook for about 15 min (when quinoa is translucent).

While the quinoa is cooking, chop your veggies. Remember to keep them small, somewhat proportional to the grain and also so they fit into little mouths easily. (You can do this step in advance to save you time when throwing it all together.)

Shallots and Garlic

Peas Peppers and Carrots

Prepare a small frying pan on medium heat. Add olive oil to coat the bottom of the pan. Slice up 1 garlic clove and brown it in the oil.  Discard the garlic when lightly browned on both sides.

Garlic

Add the shallot (and sauté until translucent). While shallot is cooking for around a minute add peppers and carrots. If the peas are fresh you can throw them into the pan directly or if frozen, boil separately.  Sauté the mixture then remove from heat when complete.

Veggies Saute

Scramble one egg and cook in a separate pan. Chop the egg into small pieces.  Add the quinoa and egg to the frying pan with the veggies.  Mix it all together and add butter to taste.

Complete 1

Enjoy!

 

Hip & Healthy Kids – Kid-friendly Quinoa “Fried Rice” ®

Ingredients:

  • ½ cup Organic Quinoa
  • 1 cup organic free-range chicken broth
  • 1 garlic clove
  • ½ a shallot
  • ½ bell pepper
  • 1 large carrot or 2 small carrots
  • Handful of peas
  • 1 egg
  • Olive Oil
  • Butter to taste

Instructions:

  1. Rinse quinoa in a fine strainer under cold running water until water runs clear.
  2. Drain quinoa and add it to a medium pot with the chicken broth.
  3. Bring the pot to a boil, then reduce to a simmer and cook for about 15 min (when quinoa is translucent).
  4. While the quinoa is cooking, chop up your veggies. Remember to keep them small, somewhat proportional to the grain and also so they fit into little mouths easily. (You can do this step in advance to save you time when throwing it all together.)
  5. Prepare a small frying pan on medium heat. Add olive oil to coat the bottom of the pan. Slice up 1 garlic clove and brown in oil. Discard when lightly browned on both sides.
  6. Add shallot (and sauté until translucent).
  7. While shallot is cooking for around a minute add peppers and carrots. If the peas are fresh you can throw them into the pan directly or if frozen, boil separately.
  8. Sauté the mixture then remove from heat when complete.
  9. Scramble one egg and cook in a separate pan. Chop into small pieces.
  10. Add quinoa and egg to the frying pan with the veggies. Mix together and add butter to taste.

{This is an original recipe of Marissa Abruzzo of Hip & Healthy Kids. Please feel free to share with others, but kindly include credit to Hip & Healthy Kids (www.hipandhealthykids.com) if printing, posting via social media, sharing electronically, etc.} 

2 Comments

  • Gloria says:

    Thanks Marissa. I bought Quinoa and it’s in my cabinet. Never know what to do with it. So this sounds like a recipe that I would enjoy too. Love to you and your family. Aunt Gloria

  • Melanie F says:

    Oh this look amazing… Going to add this to our meal list for next week! Thanks!!

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