Healthy Fried Rice



With just a few simple ingredients you can turn traditional fried rice into a super food-filled, balanced meal. 

Time to cook: 15 minutes 

Serves: 2, as a main, 4 as a side


  • 1 cup (180g) brown rice, raw 
  • 2 tbsp sesame oil, or coconut oil
  • ½ onion, chopped
  • 2 garlic clove, crushed
  • 4 stalks kale, stems removed & finely chopped
  • 2 tbsp tamari
  • 2 egg, optional
  • 1 spring onion, finely chopped, to serve
  • 2 tsp sesame seeds, to serve
  • 1 tsp chilli flakes, to serve


  1. Cook the brown rice according to the packet instructions. Set aside.
  2. Heat the oil in a large saucepan over medium-high heat.
  3. Add the onion, and sauté for 4-5 minutes until it softs and becomes translucent.
  4. Add the garlic and sauté for 2-3 minutes.
  5. Add the kale and stir until it has wilted.
  6. Add the cooked rice and sauté for another two minutes.
  7. At this stage, you may choose to add 2 eggs. If so, crack the eggs into a separate bowl and whisk slightly. Then add to hot saucepan with rice, stirring the egg through the mixture until completely cooked.
  8. Add the tamari and stir to combine. Divide into two bowls, top with sesame seeds, spring onion and chilli flakes, if using.


You can add 90-120g (3.1-4.2oz) (raw) of your favourite animal protein per serve or for a plant-based option omit the eggs and add 1 cup lentils, chickpeas or beans (or a mix) or or 100g (3.5oz) tempeh or 150g (5.3oz) tofu (1–2 times a week). 

You can find this recipe, along with 500 others, in the JSHealth App – try it today for quick, simple, nutritious meal ideas!