Packed Lunch Series: Fried Rice

Recently I attended a morning tea at my daughter's preschool to welcome her favourite teacher back from an overseas adventure. They were having a special morning tea with treat food, and carefully making sure that the children each got their share, as well as serving up fruit first, which they always do. I was shocked by the amount of packaged and processed food in many of the children's lunchboxes. I am not talking about a couple of items mixed in with sandwiches and fruit, but lunchboxes filled with processed food. Many had only items of processed food, no sandwiches or fruit.

Now I would be lying if I said that Mia has never eaten chippies, or icecream, or chocolate or any form of treat food, but I always think of it as "Sometime" food, not something to be eaten at every meal, every day. I would also be lying if I said that she eats gourmet every day, or that she isn't fussy, but the key is to try to serve food that is healthy and appealing to kids. You have to keep trying if they won't eat it, not just give in and give them chips!

I decided that I would use this "shock" about pre-school nutrition to come up with some new ideas for Mia's lunchbox.

Fried Rice

Mia loves this! It took her a long time to try rice and then to admit she actually likes it, but now she is very keen on it. You can put it in a container for your child to take for lunch, however it does require refridgeration as it contains egg.


This recipe contains several ingredients that many would consider far from healthy, but remember you do have options. You can buy nitrate-free, free-range bacon, MSG free soy sauce and vegetable stock powder if you are concerned. You can also use any type of rice that you like if your kids will eat it!

1 T sesame oil
1 c rice
1 onion
3 rashers bacon
2 cloves garlic, chopped
1 c frozen veges
1/4 c soy sauce
1 large t stock powder (chicken or vegetarian)
1 T mild sweet thai chilli sauce
2 eggs

Cook rice as per instructions on the packet. Heat oil in a frying pan and saute onion, garlic and bacon over low heat until onion is soft. Add the rice, veges, soy sauce, stock powder and chilli sauce and fry, stirring, for 4 minutes. Beat the eggs and add to the rice. Stir until egg is set.