Healthy Fried Rice

With only a few easy components you may flip conventional fried rice into an excellent food-filled, balanced meal. 

Time to prepare dinner: 15 minutes 

Serves: 2, as a foremost, Four as a aspect


  • 1 cup (180g) brown rice, uncooked 
  • 2 tbsp sesame oil, or coconut oil
  • ½ onion, chopped
  • 2 garlic clove, crushed
  • Four stalks kale, stems eliminated & finely chopped
  • 2 tbsp tamari
  • 2 egg, non-compulsory
  • 1 spring onion, finely chopped, to serve
  • 2 tsp sesame seeds, to serve
  • 1 tsp chilli flakes, to serve


  1. Cook dinner the brown rice in response to the packet directions. Put aside.
  2. Warmth the oil in a big saucepan over medium-high warmth.
  3. Add the onion, and sauté for 4-5 minutes till it softs and turns into translucent.
  4. Add the garlic and sauté for 2-Three minutes.
  5. Add the kale and stir till it has wilted.
  6. Add the cooked rice and sauté for one more two minutes.
  7. At this stage, it’s possible you’ll select so as to add 2 eggs. In that case, crack the eggs right into a separate bowl and whisk barely. Then add to scorching saucepan with rice, stirring the egg by the combination till fully cooked.
  8. Add the tamari and stir to mix. Divide into two bowls, prime with sesame seeds, spring onion and chilli flakes, if utilizing.


You may add 90-120g (3.1-4.2oz) (uncooked) of your favorite animal protein per serve or for a plant-based choice omit the eggs and add 1 cup lentils, chickpeas or beans (or a mixture) or or 100g (3.5oz) tempeh or 150g (5.3oz) tofu (1–2 occasions per week). 

You will discover this recipe, together with 500 others, within the JSHealth App – attempt it in the present day for fast, easy, nutritious meal concepts!

Leave a comment