An excellent way to serve vegetables to your family is this Chinese fried rice recipe with egg. Fruits and vegetables contain the necessary vitamins, minerals, and fiber needed to prevent many chronic diseases. The Chinese fried rice recipe shown below uses a variety of vegetables. Try this for anyone who would not eat their veggies any other way.

Chinese fried rice recipe with egg

Ingredients:

1 16-oz. package of mixed frozen vegetables or a box of frozen peas and carrots
1 cup of frozen onions and peppers stir-fry vegetables
1 8.8oz plate of brown rice cooked
4 tsp of olive oil or canola oil divided
2 - 3 eggs
4 tbsp stir-fry sauce. Store-bought is fine, preferably one with low sodium
Lime wedges
Crushed red peppers (if desired)

Method:

Heat 2 tbsp of olive or canola oil in a wok or a large non-stick skillet on medium heat. Whisk the eggs and add to the oil. Make the scrambled eggs by occasionally stirring until set. Remove from the pan and set aside. Increase the heat to medium-high and add the remaining 2 tbsp of the oil to the pan. Stir fry all the frozen vegetables and cook for about five minutes or until tender. Remember to never overcook the vegetables to prevent nutrient loss.

Add the stir fry sauce, and if you wish, the crushed peppers also. Add the cooked brown rice and the scrambled eggs. Heat through. Lastly, squeeze the lime juice to give this Chinese fried rice recipe an extra flavor. This recipe is useful if you have leftover rice and chicken. Or you can add tofu and omit the eggs and make this a vegetarian Chinese fried rice recipe. You can add pre-cooked shrimps to this and make it a seafood Chinese fried rice recipe. Note: Brown rice was used, but white rice will work just fine.

Experiment using brown rice instead of white rice in other recipes and see if your family will like it. Always have packages of frozen vegetables and stir-fry in your freezer. These can be used to make many other stir-fry healthy dinners besides this Chinese fried rice recipe.

Tips for healthy eating - Variety Balance and Moderation

- Serve whole grains, fruits, and vegetables. Look for recipes that incorporate these healthy ingredients.

- Balance your diet over time. If you miss out on a food group one day, make up for it the next day.

- Keep your portion sizes reasonable. The Food Guide Pyramid is a good source for information on recommended serving sizes.

- Make gradual changes to your diet.