Created by Judith Lynn - Paediatric Nutritionist

Creating a stir-fried rice recipe that's suitable for a fussy eater involves choosing ingredients that are generally liked for their mild flavours and avoiding anything too controversial or with strong tastes. Here's a simple, adaptable family recipe that should suit even the most selective palates. Feel free to adjust the vegetable types and quantities based on specific preferences or dietary needs.

Stir-Fried Rice with Vegetables for a Fussy Eater

Ingredients: Makes 3 adult portions or 6 child portions.

- 250g basmati rice (or long grain rice), cooked and cooled
- 2 tablespoons vegetable oil
- 1 medium carrot (approx. 100g), peeled and finely diced
- 100g frozen peas, thawed
- 1 small sweet bell pepper (any colour, approx. 100g), finely diced
- 2 spring onions, thinly sliced
- 2 large eggs, lightly beaten
- 2 tablespoons soy sauce (adjust to taste)
- Salt and pepper, to taste (optional)

Instructions:

1. Prepare the Rice: Cook the rice according to packet instructions, then spread it out on a tray to cool. This prevents the rice from becoming mushy when stir-fried.

2. Cook the Vegetables: Heat 1 tablespoon of the vegetable oil in a large frying pan or wok over medium-high heat. Add the diced carrot and cook for about 2 minutes, until it starts to soften. Add the diced bell pepper and cook for another 2 minutes. Then, add the peas and cook for an additional minute. Once the vegetables are tender, remove them from the pan and set them aside.

3. Scramble the Eggs: In the same pan, add the remaining tablespoon of oil. Pour in the beaten eggs and scramble until fully cooked. Once done, set aside with the cooked vegetables.

4. Combine Ingredients: Increase the heat to high. Add the cooked, cooled rice to the pan, breaking up any clumps. Stir-fry for a few minutes until the rice is heated through. Return the cooked vegetables and scrambled eggs to the pan, mixing well to combine.

5. Season: Pour the soy sauce over the rice and mix thoroughly. Taste and adjust the seasoning, adding salt and pepper if desired. Stir in the sliced spring onions.

6. Serve: Serve the stir-fried rice hot, garnished with additional spring onions or sesame seeds if desired.

This recipe is quite flexible. You can substitute or omit any of the vegetables based on preferences or availability. The key to a good stir-fry is preparation—having all your ingredients ready to go before you start cooking ensures a swift and smooth process. 

With the addition of egg, it's a perfect way to add extra protein and a little iron to a child's diet especially if they eat a limited range of protein foods. 

Nutritional Breakdown per Child's Serving 

Estimated Nutrition:

- Calories: Approximately 150-175 kcal per serving. The rice is the main calorie source, while the vegetables add minimal calories. The oil and eggs contribute to the calorie count significantly.
- Protein: About 4-5g per serving. The eggs are the primary protein source, with peas also contributing.
- Fat: Approximately 5-6g per serving, primarily from the vegetable oil and eggs. This includes a mix of saturated and unsaturated fats.
- Carbohydrates: Around 25g per serving, mainly from the rice and vegetables. This includes dietary fibre from the vegetables and a small amount of sugars from the carrots and peas.
- Fibre: About 1.5 - 2g per serving, thanks to the vegetables.
- Sodium: Roughly 2.5-3.5g per serving, mainly from the soy sauce. Adjusting the amount of soy sauce or using a low-sodium version can affect the total sodium content.

Micronutrients:

The dish also provides a variety of vitamins and minerals, including but not limited to:

- Vitamin A: Mostly from carrots, contributing to eye health.
- Vitamin C: Provided by bell peppers and peas, supporting immune function.
- Iron: Present in small amounts, coming from the peas and the eggs.

This dish includes 4 out of the 5 food groups (carbohydrates, protein, vegetables and fat) so offers a balanced mix of nutrients, with a focus on complex carbohydrates and a moderate amount of protein and fat.

How to 'Food Chain' using this Recipe

This stir-fried rice with vegetables recipe is an excellent example of food chaining, a technique often used to introduce new foods to fussy eaters by starting with something familiar and gradually incorporating new ingredients.

Starting with plain rice—a staple food that is generally well-accepted by even the most selective eaters—this recipe cleverly introduces a variety of vegetables in a non-threatening, familiar context. By stir-frying the vegetables with the rice, they become integrated into the dish in a way that is both visually appealing and subtly flavourful, avoiding the overwhelming presence that sometimes leads to rejection.

The vegetables are cut into small, bite-sized pieces, making them less daunting and easier to eat.

Additionally, the inclusion of familiar flavours such as soy sauce and scrambled eggs can help mask the newness of the vegetables, making the dish more palatable to those hesitant to try new foods. This method not only provides a nutritious upgrade to a simple plate of rice but also gently encourages the acceptance of vegetables by associating them with the comforting familiarity of a beloved dish. To learn more about food chaining click here