Main meals15 min hands-on · 45 min total · 7 ingredients
Roast potatoes, broccoli & dip
Why it works for childrenDip it, try it separately, start small.
The ingredients bringProtein · Calcium · Fibre
Let’s make it
Family kitchen · Main meals
Chicken & vegetable oven rice
Rice, small chicken pieces, carrots and peas cook together in the oven. Once prepared, there is time to set the table.
- Hands-on time
- 20 min
- Total time
- 50 min
- Base recipe
- 4 servings
Protein · Carbohydrates · Beta-carotene
Why it works for children & what’s in itTimes are estimates for the base recipe. Larger quantities may take longer.
Step by step
0 / 5Here’s how.
An easier way today.
Use a shallow dish and small even pieces for even cooking. Start with hot water.
What you can prepare ahead
Prepare vegetables first, then raw chicken on a separate board. Keep chicken chilled until cooking; do not wash it.
Got interrupted? Tick off each step as you finish, so you can find your place again here.
When there is room for it today
Helping is welcome. Watching is too.
Your child can weigh rice and pick washed parsley leaves. Adults handle raw chicken and the hot dish.
For your family table
Adapt for younger eaters.
Cook chicken fully and carrots until soft, and cut larger pieces smaller. From age 3; cool before eating.
The nutrients in these ingredients.
- Protein
- Here from: chicken and peas
A building block children need for growth and for making body tissues.
Learn about Protein → - Carbohydrates
- Here from: rice
They provide energy for everyday activities.
Nutrient knowledge - Beta-carotene
- Here from: carrots
The body can turn it into vitamin A, which is important for vision, among other things.
Learn about Beta-carotene & vitamin A →
These notes refer to the ingredients in the base recipe. The amount on the plate depends on preparation, portion size and swaps. Variety across the week makes the difference.
Make it work for you.
Use turkey breast of the same weight and piece size. Brown rice needs different water amounts and much longer cooking; it is not a direct swap here.
Taking it slowly today?
Arrange small amounts of rice, chicken and vegetables separately when serving. There is no need to try everything at once.
Keeping it safely
Cool untouched leftovers promptly in shallow containers and refrigerate at 5°C or below within 2 hours. Eat within 24 hours; reheat once to at least 70°C throughout for 2 minutes. Do not return leftovers from used plates.
For younger eaters
Cook chicken fully and carrots until soft, and cut larger pieces smaller. From age 3; cool before eating.
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Our approach & sources
These recipes are ideas for family life with children aged 3 and up. Quantities are a guide, not a target to finish. Age, appetite and individual needs vary. Variety across the week matters; no single recipe covers every nutritional need.
Our general guidance draws on the recommendations below. These organisations have not reviewed or endorsed the individual recipes. Editing: Pureli.
Recipe development: Pureli.
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Why it works for childrenMild and smooth. You choose the texture.
The ingredients bringIron · Folate · Beta-carotene
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Why it works for childrenSoft pieces with familiar potatoes and egg.
The ingredients bringProtein · Iron · Folate
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