We know; we’ve been there. It’s a weeknight. You just finished work. You picked one kid up from day care and the other one just hopped off the school bus. You and your partner give each other a desperate, knowing glance that says, “Oh no. It’s dinner time.” You propose a salad. “That’s for rabbits!” says the older child. “Yucky green stuff!” says the younger. This will not be easy. You just want to order pizza, or go to the local burger joint. But echoes of news reports and articles ring in your ears. Buzzwords like childhood obesity, diabetes. You know that it’s times like these that add up over time and equal a pair of unhealthy kids. Not good!
Fear not, flavour seeking friends! Your time-strapped evenings need not be at the mercy of the drive through window. We have your back! Our cooks here at Today’s Family have been sneakily disguising vegetables in yummy meals that your kids want to eat for years!
This delicious Rice Pilaf recipe is a crowd pleaser at our centres. It’s packed with the nutrients and vegetables that your kids need to be happy, healthy and filled with energy to learn and grow – but here’s the kicker – they’ll actually love it and ask for seconds. If you want to stretch this recipe out a little further, use it as a side dish instead of the main course. If you serve it with a simple baked chicken breast or something similar you’ll have a little extra bulk and a lot of extra protein.
Want to make this recipe even faster? Chop your veggies ahead of time and store them in the freezer. Then, once your ready to prepare your Pilaf, just dump them in the pan and sautee away! Keep in mind that these veggies are a suggestion. You can substitute whatever you’d like. The only thing to keep in mind is cooking times. As long as your veggies cook at the same speed, then you’re good to go.
This dish also keeps in the fridge for up to three days – so you can reward yourself with a healthy packed lunch to take to work that’s a little more impressive than a sandwich.
Without further adieu – here we go!
Veggie-Packed Rice Pilaf
You will need:
- 4 green onions, finely chopped
- 2 sweet bell peppers, finely chopped
- 1 stalk of celery, finely chopped
- 1 large carrot, peeled and shredded
- 2 cups dry brown rice
- 4 cups boiling water
- ¼ cup vegetable oil
- Salt and pepper to taste
Step One: Heat vegetable oil in a pot over medium-high heat and add onion, bell pepper, celery and carrot. Sauté for two minutes.
Step Two: Add uncooked rice and sauté for two more minutes.
Step Three: Add boiling water, salt and pepper.
Step Four: Cover pot and simmer for 25 minutes or until rice is fully cooked.
That’s it! You just made a delicious, nutritious meal for your stressed out spouse and picky tots in under an hour. You go, Super Parent!
Nutrition Break Down
- Calories (kcal) 412.6
- Fat (g) 13.3
- Saturated Fat (g) 2
- Trans Fat (g) 0
- Cholesterol (mg) 0
- Sodium (mg) 491.2
- Potassium (mg) 403.4
- Carbohydrate (g) 66.5
- Fibre (g) 4.2
- Sugar (g) 4
- Protein (g) 6.8
If you try out this recipe, we’d love to see how it turned out! Give us a shout on social media. We’re @TodaysFamilyOnt on Twitter and Today’s Family Early Learning and Child Care on Facebook.