You might be wondering why a meal with the word ‘fried’ is part of our healthy series ‘New You for the New Year”.  Well, despite it’s name, fried rice is a super healthy meal that is not only delicious but quick and easy to make!  Fried rice is one of my top 3 family friendly favorite meals.  You just can’t lose with a meal that takes 5 minutes to make!



  • 2 cups cooked rice (I used brown rice but arborio, jasmine or basmati work great too)
  • 3-4 cups vegetables of your choice (if using frozen veggies make sure you warm and drain them first)
  • 1 1/2 cups cooked protein of your choice  - optional (chicken and tofu work great as does lean beef)
  • 2 eggs, scrambled - optional
  • 1 tbsp sesame oil
  • 3 tbsp reduced sodium soy sauce or tamari
  • 1 tsp garlic, minced
  • 1 tbsp rice wine vinegar


  1. Add sesame oil to a large wok or fry pan over high heat.
  2. In a small bowl mix together soy sauce, garlic and vinegar.
  3. Drop a single piece of rice in the oil, if it sizzles the wok is ready.
  4. Add rice, protein and any thicker vegetables that you are using.  Stir a couple of times and then add soy sauce mixture.  Stir frequently for about 3 minutes.
  5. Add in any remaining vegetables and eggs (if using). Stir for 2 more minutes.
  6. Serve immediately and ENJOY!

Nutritional Info:

Nutritional info will vary greatly depending on the ingredients used.


Store leftover fried rice in the fridge for up to 5 days.

This is a meal that we generally have on the weekends.  I usually make a large amount of rice at one time that we then eat throughout the week.  I use the leftover rice plus whatever frozen vegetables I have in the freezer and throw together a meal in minutes.  Weekends tend to be busy for us so having a quick meal that everyone in my family loves and can customize to their own tastes is a win/win in my book!

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  1. Ramona says:

    Look forward to trying these recipes. Sound yummy!!


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