Quick Lean Fried-Rice

  • Ready in: less than 15 min
  • Serves: 1
  • Complexity: easy


125g cooked rice. I use long grain rice, basmati or brown rice. What ever I have cooked in the fridge. You can also buy the pre-cooked 125g rice cups if in a rush

Half a capsicum

A zucchini

100g (2 handfuls) spinach

4-5 mushrooms

One red chilli (optional)

1-2 tablespoons soy sauce

1 teaspoon fish sauce

1 egg – (or use a teaspoon of extra virgin olive oil)

I sometimes like to add protein into it:

A can of tuna in spring water/brine or 100-150g poached chicken (shredded)


  • Finely dice the capsicum, zucchini, mushrooms and chilli
  • Add to a frypan with 1 tablespoon of soy sauce and just under a quarter cup of water
  • Sautee the veggies on high heat in the water and soy sauce for 2-3 minutes until they soften
  • OPTIONAL - Add the can of tuna or the poached chicken if you wish to include it, and cook for 2 minutes until the tuna/chicken is cooked through
  • Add the cooked rice, the rest of the soy & fish sauce and the egg, stir it all together and cook over the heat for about 4 minutes
  • Add the spinach and stir it through for another minute or so
  • Once everything has cooked together and the spinach has wilted, turn off the heat and serve!

I try to have staples like cooked rice and poached chicken in the fridge ready to go. I cook them in big batches and keep them in containers

You can get creative with your favourite veggies, the ones in this recipe are mine.

Pictured above is the vegetarian version. Here is a picture of my quick fried-rice with tuna and corn added 


Comments (1)

  • Anna Meier

    Anna Meier

    20 October 2017 at 04:31 |
    Looks really good will try it this Sunday! :)

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