Recipe – Healthy Special Fried Rice

I am a big believer in eating what you love, even if what you love isn’t traditionally a healthy dish. It often only takes small tweaks to improve the nutrient profile of some of your favourite meals.

Like this Healthy Special Fried Rice dish – I have nixed the added oil, included some sneaky veg, and used brown rice instead of white. The result is that it is a total hit with the family but also has significantly less fat, more fibre, less total carbohydrate, more protein but not at the cost of yum-ness (that’s a thing).

I encourage you to play with this and make it your own. You can add more vegetables, or if you don’t like rice you can use grated cauliflower in its place, or you could add a little spice if you have adventurous eaters. The sky is the limit.


Healthy Special Fried Rice
Makes approx 6 cups

2c cooked brown rice (the Sunrice pre cooked packets work well if you are pushed for time)
2 broccoli stalks, grated (usually around 2 cups)
1c frozen peas
2 large spring onions finely diced
2 eggs
4 slices of bacon finely diced
250g chicken breast mince
Tamari or soy sauce to taste

Place a large pan on medium heat. Use a little oil to coat it if not using a non stick pan. Whisk together eggs and pour in to pan to make a thin omelette. Once cooked remove from pan and place to one side.

Into pan place diced bacon and cook until oils begin to come out. Add mince and break up with spoon as it cooks.

Once chicken is cooked through, add grated broccoli stalks and cook, stirring occasionally until water starts to release and broccoli starts to soften. This will probably take around 5 minutes.

Add peas and spring onion to pan and cook, stirring until peas are heated through. Roll up egg omelette and finely dice. Throw in to rice and mix through. Add Tamari or soy sauce to taste.


This recipe will freeze well and is great as lunch leftovers for you the following day.

Happy cooking
Em xx


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