A simple stir fry, packed with veggies and made with only 3 ingredients is a great way to get your kids to eat more vegetables.
I’ve mentioned before that my kids are polar opposites when it comes to eating. My son is a very enthusiastic eater, loves lots of flavors, and is always loving new food. My daughter prefers to stick to a limited menu of bland food she knows and loves. She’ll eat exactly two vegetables – raw carrots and cooked Brussels sprouts. Trying to get that girl to eat more veggies is a daily struggle and I use every tip I can find to try to get her to eat more vegetables.
This year, Birds Eye Vegetables has partnered with Melissa d’Arabian, celebrity chef, mom of four, and host of FoodNetwork.com’s web series The Picky Eaters Project, to help moms of picky eaters get their kids to be more adventurous at the dinner table. Melissa has teamed up with Birds Eye, maker of frozen vegetables for their Step Up To The Plate program to get children to like veggies for life. Check out the video above for one of her tips.
Stir fry is actually one of my go-to meals for our family dinner. Stir fry is so versatile. You can change up the veggies, the meat, and the sauce depending on what you have on hand. I actually make a very quick and simple stir fry with only 3 ingredients – chicken, Birds Eye frozen veggies, and soy sauce.
For this stir fry, I chose a Birds Eye blend that included vegetables my kids know and like – broccoli and carrots – and added newer veggies – sugar snap peas and water chestnuts. This gives them a blend of new and familiar vegetables just as Melissa suggests.
I cook the stir fry in a large frying pan on high heat and it only takes a few minutes to prepare. I cook diced chicken first, then add in the vegetables. Once everything is cooked, I just season with a gluten-free soy sauce. I serve the chicken stir fry with a side of rice because rice is on my picky eaters list of foods she loves. This way she sees things she likes, rice, chicken and carrots, and is more willing to try the unfamiliar foods. She may not love them but at least she’s tried them.
I also serve our stir fry with kid chop sticks. My kids love to eat with chop sticks so offering them these is a way to make trying out new foods fun. Plus it’s harder to eat rice with chopsticks than it is to eat veggies with chopsticks so they are more apt to eat the veggies first and save the rice for later.
- 1-2 boneless, skinless chicken breasts, chopped in to small pieces
- 1 package of Birds Eye frozen vegetables
- 2 Tablespoons soy sauce
- Cooked rice
- Oil for frying
- Salt and pepper
- Heat oil over high heat in a large frying pan until it shimmers. Season chicken with salt and pepper. Cook chicken, stirring often, in the oil until cooked through.
- Add the frozen vegetables and cook until the vegetables are thawed and warm.
- Remove pan from heat and add the soy sauce, stirring to coat.
- Serve with rice, if desired.