Easy fried rice
Prep time: 
Cook time: 
Total time: 
Serves: 4
Kids Cook: Invite your kids to come up with a signature family fried rice recipe.

Dietitian's Tip: Fresh and frozen vegetables are equally nutritious.You can mix and match in this recipe. I'm a fan of using leftovers too. Did you know? The average family in Canada wastes about $1500.00/year in food.
Follow the 3 steps listed below. The ingredients are in bold. Use what you have on hand.
3 easy steps…
  1. 1. Stir fry the vegetables. Set aside.
  1. In a large non-stick skillet or wok, heat a splash of canola oil (about 1 tbsp) over medium heat. Add a chopped onion and 4-6 cups chopped vegetables (fresh/frozen/leftover). Season to taste with salt and pepper.
  2. Stir until tender crisp or heated through, about 3-5 minutes.
  3. Remove vegetables from skillet and set aside.
  1. 2. Make garlicky fried rice. Scramble eggs.
  1. In the same skillet, heat a splash of canola oil (about 1 tbsp).
  2. Add about 4 minced garlic cloves, stir until fragrant, then add about 2 cups cooked, cooled brown rice. Spread rice evenly and break up any clumps. Let the rice toast, don’t over stir, about 2-3 minutes. Move rice to one side of the skillet to make room to scramble 3 beaten eggs.
  1. Tip: For grains that easily separate, cooked/cooled rice is a must.
  1. 3. Add vegetables, meats/alternatives & seasoning.
  1. Add back the cooked vegetables, 1½ cups cooked and diced meats or alternatives, 3 tsbp sodium-reduced soy sauce and 1 tbsp sesame seed oil.
  2. Stir well to combine and cook until hot, about 3-5 minutes.
  3. Season to taste. Add optional toppings (see notes).
8 winning combos:

1. Beef, frozen "Asian" mix vegetables, cabbage/bagged coleslaw, topping -green onions
2. Turkey/chicken frozen peas, mushrooms, broccoli/brocoli slaw, topping -water chesnuts
3. Pork, red pepper, pineapple, cabbage/bagged coleslaw, topping -Thai basil
4. Firm tofu, frozen shelled edamame, carrots, Asian eggplant, topping -toasted sesame seeds
5. Fish/shrimp/seafood, frozen carrots/peas/corn, baby bok choy, sugar snap peas, topping -fresh cilantro
6. Lentils, cauliflower, orange bell pepper, frozen green peas, napa cabbage, topping -bean sprouts
7. Chickpeas, kale, carrots, mushrooms, frozen/fresh green beans, topping -hot sauce
8. Black beans, sugar snap peas, zucchini, red peppers, bok choy, topping -nori flakes

Optional toppings
About a handful, pick one:
Green onions
Water chestnuts
Thai basil
Nori flakes
Toasted sesame seeds
Fresh cilantro
Bean sprouts

3 Time-saving tips:
1. Always make extra rice - keeps for a week in the fridge (6 months in freezer).
4. Chop a few onions at once -keeps for 5 days in fridge (10 months in freezer).
5. To quickly defrost a bowl of frozen veggies, add boiling water, then drain.

School lunch food safety:
Fried rice does not have enough liquid to keep hot in a thermos.
Pack it cold for lunches. It can be eaten cold or heated up at school/work.
Recipe by Yummy Lunch Club at http://yummylunchclub.ca/fried-rice-in-3-easy-steps/