Seattle's Child

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Kid Friendly Recipe: Kale fried rice that even a picky eater will like

Super-healthy kale is mixed with fiber-packed brown rice for a satisfying side dish (or just top with a fried egg for a hearty vegetarian main).

Kale has been a bit of a roller-coaster vegetable over the years, going from underappreciated to trendy to overplayed, but the truth is that there aren’t many vegetables out there that are better for you.  One of the most nutrient-dense foods around, it’s rich in vitamins, packed with antioxidants, and it can even help lower cholesterol.  In this recipe, steamed kale is chopped so finely that it flies under the radar of picky eaters, then mixed with fiber-packed brown rice for a satisfying side (or just top with a fried egg for a hearty vegetarian main).

 

Kale Fried Rice

Serves 4

1.5 cups brown rice

1 bunch kale, fibrous stems removed

2 tablespoons olive oil

2 shallots, finely diced

2 cloves garlic, minced

2 tablespoons soy sauce

Salt and freshly ground pepper

Handful of chives, chopped

 

Place rice and 3 cups of water in a medium pan and bring to a boil.  Cover and reduce heat to a simmer until all water has been absorbed, about 35-40 minutes. Fluff rice, then cover and set aside.

Meanwhile, steam the kale until cooked, around 7-8 minutes.  Remove from the steamer and chop finely.  Set aside.

Heat the olive oil in a large skillet over medium heat, then add the shallots and the garlic. Sauté for around 3 minutes until softened, then add the chopped kale and mix well.  Add rice and stir until well combined.  Season with the soy sauce, then with salt and pepper to taste.  Top with the chives and serve.

 

This article was first published on Sept 26, 2018.