Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Green Wok-Fried Rice
Put rice in a pot with 200 ml (approximately 3/4 cup) of water and 1/2 teaspoon salt and bring to a boil. Reduce heat, cover and cook on low heat for about 10 minutes.
Meanwhile, trim and peel the kohlrabi. Cut bulb into slices, then cut into thin sticks. Rinse tender kohlrabi leaves, shake dry, chop and set aside.
Trim scallions, rinse and cut into thin rings.
Heat the oil in a wok or a deep pan. Add kohlrabi and stir-fry for about 5 minutes, stirring frequently.
Add scallions and cook for another 2-3 minutes, stirring constantly. Add the rice and peas and cook another 4-5 minutes while continuously stirring.
In a bowl, whisk together eggs, milk and salt and pepper to taste with a fork.
Push vegetables and rice with a wooden spoon towards the outside edge of wok. Pour egg mixture into the center of wok and let thicken over medium heat. Mix everything together, sprinkle with chopped kohlrabi leaves and serve. Season to taste with soy sauce.
(Percentage of daily recommendation)
| Calorie | 516 cal. | (25 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
Healthy, because
Like other types of cabbage, kohlrabi provides considerable amounts of vitamin C, and it is much easier to digest. As it does not cause flatulence and tastes nice and mild, it is perfect for children.
Even smarter
Put the rest of the kohlrabi on the table as a vitamin-rich snack, because most children also like it raw.