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Vegetable fried rice gets a healthy update

Chinese favourites such as vegetable fried rice can often be loaded with salt and preservatives when you get them from a restaurant. But you don’t have to miss out just because you’re trying to stay healthy. This nutritious recipe is so good, you’ll never guess it’s homemade!

Healthy vegetable fried rice

Vegetable fried rice

Serving size 4

By using less sauce, relying on brown rice and increasing the vegetables, this tasty recipe turns an unhealthy takeout favourite into a nutritious dish. Plus, it can be whipped together in under and hour!


  • 3 tablespoons olive oil
  • 2 small cooking onions, diced
  • 2 medium carrots, peeled and diced
  • 1 tablespoon shredded ginger
  • 6 garlic cloves, minced
  • 1 bunch of broccoli, cut into small florets
  • 2 portobello mushrooms, diced
  • 1 cup frozen peas, thawed and drained
  • 1 cup frozen corn, thawed and drained
  • 3 eggs
  • 2 cups cooked brown rice, cooled
  • 1 tablespoon vegetarian oyster sauce
  • 4 tablespoons low-sodium soya sauce


  1. Place the olive oil, onion and carrots in a large wok or frying pan, and cook over medium-low heat for 2–3 minutes.
  2. Stir in the broccoli, ginger and garlic, and cook for 3–4 minutes.
  3. Stir in the mushrooms, and cook for 3–4 minutes.
  4. Stir in the peas and corn, and cook for 2–3 minutes.
  5. Move the vegetables to the sides of the pan to create a well in the centre. Whisk the eggs, and pour them into the well. Keep stirring while they’re in there, and gradually combine with the vegetables.
  6. Once the eggs are cooked, stir in the rice, oyster sauce and soya sauce. Stir until thoroughly combined and the rice is warmed. Serve.

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