Cooking with Kids: Healthier Fried Rice

Today’s post comes courtesy of Miss C – who started Grade 1 this year, and has been delivering her first ever school projects.  The focus last term was on healthy eating and lifestyles (something we are only too happy to embrace!) and saw the students do 3 presentations on various topics.

The first project required the students to cook a healthy meal and present it to the class. When tasked with the project, Miss C had no hesitation in suggesting that she make her healthier fried rice – aka something that my kids request quite often for lunch or dinner. Sure it has a little bacon, but the remaining ingredients are healthy, and the method is simple, making it a rather perfect meal for kids to help create and share!

Miss C had so much fun measuring out the ingredients, and setting up her cooking equipment. She then created a poster, outlining the various steps – as follows…

  1. Get your ingredients. On this occasion it was brown rice, peas, corn, bacon and a little soy sauce. We’ve also used carrots, zucchini and eggs on previous occasions. 2. Grab a pan and heat a little oil over a medium heat (with the help of a grown up of course!).3. Add your ingredients, heat and stir.

4. Serve and Enjoy!My little budding chef and her grand creation. And I’m told she did beautifully in presenting her project to the class also (proud parent moment right there!!)

Cauliflower and Sausage Fried Rice

Fried rice is one of those dishes that I love, but just don’t order all that often. Instead, I tend to opt for white rice when we are out at an Asian restaurant (or, even better, brown rice if it is available).

Recently, though, we rediscovered the magic that is a good fried rice, particularly when we worked out just how much the kids love it. However I remain mindful of the fact that it can be a little calorific and not something we should order all the time.

That was, until I came across a cauliflower version I could make at home.

Yes – instead of white rice – the base is cauliflower – processed until it resembles grains and stir-fried with a number of yummy additions. On this occasion it was eggs, sausages (we used a flavoured pork variety), coriander and variety of vegetables – corn, shallots, capsicum and onions.  Brought together with a little oil, ginger, garlic and soy sauce.

And after a quick flash fry in the wok – we had ourselves quite the tasty fried rice. Served with a small bowl of chilli sauce for the adults, yet keeping the main dish chilli-free for the kids.

The kids even went back for seconds, so I’m definitely keeping this dish in rotation. It makes for a great meal by itself, and would definitely work as side dish too!

Cauliflower and Sausage Fried Rice (serves 4) – Adapted from Taste magazine

  • 1 large cauliflower, broken into florets and processed until it resembles rice
  • 3 eggs, whisked
  • 4 sausages (we used pork), cooked and then sliced
  • 1/2 red onion, diced
  • 2 corn cobs, kernels removed
  • 1 red capsicum, diced
  • 1tsp grated ginger
  • 2 tsp minced garlic
  • 2 tbs soy sauce
  • 3 green shallots, sliced
  • Handful chopped coriander
  • Chilli sauce to serve
  1. Heat oil in a wok. Pour in the whisked egg, and swirl until it covers the base. Cook for a few minutes, then remove once cooked through and slice.
  2. Heat a little more oil in the wok and add the vegetables, garlic, ginger and soy. Stir-fry for 4 or so minutes, until the vegetables are starting to soften.
  3. Add the cooked sausages and cauliflower, and cook for a few minutes or until the cauliflower is tender and the sausage slices are heated through.
  4. Add the sliced egg, soy sauce and coriander, and stir. Cook until everything is well combined and heated through.
  5. Spoon into bowls, and serve with chilli sauce (if using).

15 Minute Meals – Korean Fried Rice

This recent meal, courtesy of Jamie Oliver’s 15 Minute Meals, was quite a star when time was short and appetites were raging. IMG_5174 True to form – the recipe itself was pretty simple. Just prepare a range of ingredients.. IMG_5175 Then cooked some eggs (sprinkled with sesame seeds), along with steak strips and oyster mushrooms (that had been marinated in a nice mixture of soy, garlic and sherry vinegar). IMG_5179 Served on a bed of brown rice – with a side of harissa… IMG_5183 And this mid-week time saver was complete. IMG_5188 I particularly loved the ‘pickle’ – made simply with cucumber, spring onions, sherry vinegar and soy. And the harissa added the perfect ‘punch’ for this spice lovin’ gal. IMG_5189 Another great meal from what is fast becoming my favourite cookbook! What about you? Do you have a favourite cookbook that you tend to rely on?

Coca cola chicken wings

Yes. You read that right. Coca cola chicken wings. aka our ‘dinner’ a little while ago.  Let me explain. One evening, we sat watching Masterchef. Normally known for the inventive dishes, creative ingredients, food challenges and, lets be honest, too many tears. But on this occasion, it was a masterclass by none other than Matt Preston, cooking coca cola chicken wings. You can find the recipe here. I did not even need to look over at Mr BBB to know what he was thinking. Eyes wide. A small smile. And then the request was made. “We have to make these”. Truthfully, chicken wings are not my favourite. I think it has something to do with my meat + bone aversion. But Mr BBB indulges my kitchen cravings all too often, so I figured I could indulge him this one. And so it came to be that these ingredients were set out on our kitchen bench one afternoon. IMG_9073 Sugar and more sugar. Poured over the wings, and cooked for 3.5 hours. IMG_9074 Turning my best baking dish into something of a sticky cola mess. IMG_9103 Chicken wing anyone? IMG_9108 To balance out the sweetness, I also made a simple fried rice. IMG_9075 Brown rice, silverbeet, asparagus, carrot and capsicum. Wok-fried with tofu, peas, egg and a splash of sesame oil and tamari. IMG_9101 Much better. IMG_9115IMG_9116 Probably unsurprisingly, I was not a fan of the chicken wings – they were too sweet and fiddly for me. But Mr BBB loved them and gobbed most of the plate. IMG_9118 I think they would make a tasty appetiser for a party, so perhaps they’ll make another appearance in the BBB household at some point… What about you? Are you a fan of chicken wings?