Blog Posts

Fried Rice

main meals recipes side meals
fried rice

There's nothing quicker and easier to whip up than fried rice - bump it up with plenty of veges and you get a healthy, nutritious meal that is great for using up leftover rice.

Serves: 1


  • 3/4 cup cooked rice
  • 1 cup steamed fresh veges or frozen veges
  • 1-2 eggs, whisk with a fork
  • 1 tbsp oil
  • 1 clove minced garlic
  • 1 tbsp soy sauce
  • Pepper to taste (there's salt in the soy sauce)

Tip: This is enough to serve one person, multiply the recipe if you're cooking for more people. If you would like to swap out the protein to this meal, you could substitute the egg for a palm-sized portion of lean chicken, tofu or similar.


In a large frying pan, add oil over medium heat. Add garlic and cook until fragrant. Add eggs and stir around until cooked through.

Add cooked rice, then vegetables (you'll need to cook them for longer if you have used frozen vegetables) and pepper to taste.

Continue to stir to help prevent it sticking to the bottom of the pan or burning. Once everything is heated, mixed through soy sauce and serve.

Image / NZ Real Health

Ready to take action?

With more than 100+ workouts and yoga sessions from 5-40 mins you can do any time and anywhere, weekly live classes, self-guided programmes, the opportunity to join our 8-Week Find Your Balance Challenges to amplify and fast-track your results AND a private VIP support community, the Online Squad has everything you need to nail your goals.