Kale Fried Rice

So I mentioned last week, that I was going to talk to you about superfoods over the next few weeks. Superfoods by definition are “calorie sparse and nutrient dense. They are sources of antioxidants and essential nutrients - nutrients we need but cannot make ourselves.” Kale is one of the most popular superfoods in my opinion. It gained popularity a few years ago and has stuck around. I first introduced you to kale in 2012 with my Crispy Lemon Kale Chips. This is by far my favorite way to eat kale and how we first started eating it. This is a great way to introduce kale to your family, especially your children, because they are fun to eat. One of my other favorite ways to eat kale is in my Kale Fried Rice. I finely chop it and mix it with brown rice and egg. This is a really easy meal to make and can be good for breakfast, lunch or dinner.  Since it is so finely chopped, this is another easy way to sneak in super nutritious dark greens into your picky eaters bellies.

Before we move onto the recipe, a bit more about kale. Some tote kale as the most nutritious vegetable out there. Kale’s nutritional line up consists of: low in calories, high in vitamin K, vitamin A, vitamin C, potassium, calcium, iron, and folate, to name a few. It is also a high source of antioxidants and phytonutrients, which are known to have anti-cancer benefits. Finally, kale has benefits of being a great anti-inflammatory food, great for cardiovascular health and a great detox food. What better superfood to start with?

Kale Fried Rice

Serves 2

Ingredients:

Brown rice, 2 c cooked

Onion, ½ c chopped

Garlic, 2 cloves minced

Kale, ½ bunch finely chopped (approximately 1 c)

Eggs, 2

Soy sauce, 1 T

Prep garlic and onion. Prep kale. Cook chopped kale and onion in a pan with a little oil until tender and onion is translucent. Add garlic and cook for 30 more seconds.

Add cooked brown rice to the pan.

Better Bonus Tip: If you need to cook your rice, follow package instructions, but it is typically a 2:1 liquid to rice ratio, cooked in simmering liquid for 50 minutes and then left in the pot off the heat for another 10 minutes. For extra flavor, make your rice in stock or half water / stock. I make brown rice in bulk and freeze because it takes longer to cook than white rice. Freeze in 1 and 2 cup serving containers. Great way to make meals even quicker.

Next, add 2 beaten eggs to the pan and scramble. Finally, stir in soy sauce.

Better Bonus Tip:  I have also served this with a fried egg on top of the rice and kale mixture. Both were delicious.

What is your favorite way to eat kale?

~Ashley