Recipe Picture Book for Kid Chefs
The Game Plan
How Long it Will Take with Kid Chefs
30 minutes prep + 15 minutes bake time (45 minutes total)
Makes 10-12 chicken tenders, 3 cups cooked broccoli, 3-4 cups brown rice
Suggested Serving Size
Little kids (age 8 and under): 1-2 chicken strips, ½ cup cooked brown rice, as much broccoli as they want
Big kids and adults (age 9+): 3 chicken strips, ¾ cup cooked brown rice, as much broccoli as they want
What does “neutral oil” mean?
It means an oil that has a neutral taste (as opposed to olive oil, which has a distinct taste).
Canola oil is the most well-known type of neutral oil. We recommend avocado oil or sunflower oil instead, because they have more health benefits, but canola oil is fine to use if you prefer.
Coconut oil is another option, but be aware that some brands taste more coconut-y than others. You also have to microwave it before using (to melt it into a liquid state).
If you’d rather not purchase a specialty oil, you can replace sesame oil with the neutral oil you’re using. But, sesame oil is a great tool to have on hand for whipping up a fast stir fry, so it’s a great pantry staple.
Grown-up Pro Tips
It may be more cost effective to buy chicken breasts instead of tenders. If you do that, cut into strips and pound thickest parts with a meat tenderizer.
If you’d like to make the rice starting from raw rice, we recommend making 1 cup dry rice with 2 cups water. This will yield 4 cups rice, which will give you leftovers to eat with another meal or freeze for when you make this next time! Make sure you start cooking the rice first as it will take a while.
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Dietary Needs and Substitutions
Recipe as Written
**Gluten-Free and Wheat-Free only if use tamari instead of soy sauce.
Recipe Can be Made
To make vegetarian and vegan:
Use 1 package extra firm tofu instead of chicken. Prepare tofu in the following way, then begin the recipe and substitute tofu for chicken.
Put a clean kitchen towel on top of dinner plate
Open tofu package and drain, place drained tofu on kitchen towel
Put another dinner plate on top of tofu, then put something heavy (like a pot or a pan) on top of that to help press. Let sit 10-15 minutes
Cut into 4 even slices, then cut each slice in half, for a total of 8 slices.
Then follow recipe instructions, using tofu in place of chicken.
Cook for an additional 10 minutes (broccoli finishes after 15 minutes, leave tofu in for 10 more minutes, for a total of 25 minutes)
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