Edamame and Vegetable Fried Rice

 

While visiting my brother for Thanksgiving, we went to a sushi restaurant, where my brother's kids, aged 3 and 18 months respectively, fell upon the edamame and tofu like it was candy. Nugget not so much. But after observing his cousins for a while he did come around to the edamame and ate a ton of it. So when we got home I quickly set about capitalizing on this new source of nutrition. It carried over, even though I bought shelled edamame -- next time he wants it in the pod. The fried rice he wouldn't touch, but while helping me make it he ate a lot of the vegetables (even the broccoli! and it was still frozen!), so it didn't really matter. Brown rice should put this meal up into excellent territory, as soon I get through my five pound bag of jasmine ...

Ingredient	Nutrition	Cost
Frozen Edamame (shelled)	Fiber (5 g/20%), Protein (14 g), Vitamin A (2%), Vitamin C (21%), Calcium (11%), Iron (10%). Good source of Vitamin K, Iron, Magnesium, Phosphorus and Copper; very good source of Manganese.	$1.96
Frozen broccoli	Fiber (1 g/3%), Protein (1 g), Vitamin A (6%), Vitamin C (19%), Calcium (1%), Iron (1%). Very good source of Vitamin E (Alpha Tocopherol), Vitamin K, Vitamin B6, Folate and Manganese.	$0.49
Frozen red bell pepper	Fiber (1 g/3%), Vitamin A (25%), Vitamin C (49%), Iron (1%). Very good source of Vitamin E, Vitamin K, Thiamin, Niacin, Vitamin B6, and Manganese.	$0.96
Fresh organic baby carrots	Vitamin A (77%), Fiber (1 g/3%). Very good source of Vitamin K and Manganese.	$0.50
Jasmine rice	Good source of Manganese and Selenium.	$0.88
Eggs	Protein (17 g), Vitamin A (15%), Calcium (10%), Iron (10%). Good source of Riboflavin, Vitamin B12, and Phosphorus; very good source of Selenium.	$0.63
Total	Fiber (8 g/29%), Protein (32 g), Iron (22%), Calcium (22%), Vitamin A (125%), Vitamin C (89%).	$5.42

Cost per person: $1.55
Nutritional Goals: Excellent Vitamin A and Vitamin C; Fair Fiber, Iron, and Calcium. Vegetarian. No whole grains.

Basic recipe for fried rice here