There's no convincing necessary to get kids to gobble these healthy vegetables. Have all your ingredients ready -- they'll cook quickly in a sizzling hot wok. The broccoli keeps its bright green color while the cauliflower absorbs the wonderful aromatic flavors of the stir-fry.
Source: Everyday Food, January/February 2011
Prep Time 15 minutes
Total Time 15 minutes
1 cup long-grain white rice
2 tablespoons vegetable oil
2 tablespoons minced garlic
3/4 pound broccoli, cut into bite-size florets
3/4 pound cauliflower, cut into bite-size florets
1/2 red bell pepper, diced
1/2 cup low-sodium chicken broth
1/4 cup oyster sauce
Cook rice according to package instructions. Meanwhile, in a wok or large skillet, heat oil over high. Add garlic and cook until fragrant, 10 seconds. Add broccoli, cauliflower, bell pepper, and pinch of red-pepper flakes and cook, stirring, about 4 minutes. Add broth and stir to combine. Cook, stirring constantly, until vegetables are crisp-tender, about 3 minutes. Add oyster sauce and cook, stirring to combine, 1 minute. Spoon over rice and serve immediately.
If your kids see that you enjoy cooking and eating vegetables, they will, too, especially if they get to play the part of recipe taster or kitchen helper.