Healthy fried rice

Try this recipe for a great healthy take away or catering option. Any frozen or seasonal vegetables can be used – corn kernels and zucchini are a good combination.
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Fried rice in a black bowl
g Best choice V Vegetarian DF Dairy free Main meal Allergy Friendly
  1. Cook rice according to packet instructions.
  2. Heat half the oil in a large wok over high heat. Add the eggs and swirl to make an omelette. Cook for 1 to 2 minutes until cooked through, then slide onto a chopping board to cool.
  3. Heat the remaining oil. Add the carrot, peas and capsicum and stir-fry for 2 to 3 minutes.
  4. Slice the omelette into thin strips and return to the wok. Add the rice and cook for a further 2 minutes.
  5. Add the soy sauce and half the spring onions. Stir to combine. Remove from heat.
  6. Serve the fried rice garnished with the remaining spring onions.

Recipe tips

  • For a non-vegetarian variation, add lean bacon (fat removed) or cooked chicken breast at Step 3.

Written and reviewed by dietitians and nutritionists at Nutrition Australia, with support from the Victorian Government.

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