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Hidden veggie fried rice

This is such a winning, balanced and nutritious meal for families throughout the week. It’s a rich source of quality protein from @australianeggs, choc-a- bloc with veggies including some hidden cauliflower and broccoli, grated and disguised as ‘rice’ (kids never pick it!) and delicious wholegrain brown rice. The peanut satay gives it an extra kick with natural peanut butter, tamari and citrus flavours too.

Kids can opt out if they’re not ready for the satay, but parents absolutely love it!

Get your kids involved in the cooking, they love the quality time in the kitchen with you making mess cracking and whisking the eggs and grating the veggies too.


Serves 4

Gluten free : Dairy Free : Vegetarian

Prep time: 15 minutes

Cook time: 20 minutes

6 free range eggs, whisked

1 teaspoon sesame oil

2 teaspoons coconut oil

6 asian shallots, finely sliced

3 cloves garlic, crushed or finely minced

2 cobs corn kernels (220g)

2 carrots (230g), washed and diced

1/2 red capsicum (100g), seeds removed and diced

1 head cauliflower, grated or 3 cups cauliflower ‘rice’

1/2 head (150g) broccoli, grated

2 cups cooked brown rice

2-3 tablespoons tamari or gluten free soy sauce+

Peanut satay (optional for kids – loved by adults!)

1/2 cup natural peanut or cashew butter

1 1/2 tablespoons lemon or lime juice

1 tablespoon tamari

1/2 cup water or plant based milk

Opt: pinch of chilli flakes, fresh chopped coriander and peanuts to serve

Heat a large frypan or work on medium heat, add sesame oil to coat the pan, then add whisked eggs, pouring around the pan to create an even thickness in the omelette. Cook 3 minutes each side, remove from pan, slice into small pieces, cover and set aside. Whisk together ingredients for peanut satay (if adding). Add coconut oil to pan, followed by asian shallots and garlic and cook 2 minutes, then add carrots, capsicum, and grated cauliflower and broccoli, toss frequently and cook 6-7 minutes or until tender. Add brown rice and tamari, toss and cook a further 3-4 minutes or until rice is hot. Serve with peanut satay, chilli flakes and fresh coriander for adults and just as is for the kids.

+ It is best to add less tamari or soy for younger children to maintain low RDI per serve for sodium intake.



+This is a partnered post with Australian Eggs, all thoughts and opinions expressed are the authors own.


Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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