Healthy Chicken Fried Rice

Healthy Chicken Fried Rice

Healthy Chicken Fried Rice

By: Lisa Guy

Packed with protein and colourful vegetables, this wholesome and satisfying meal is a nutritious twist on a classic favourite. Having good-quality protein sources such as organic eggs and chicken with a meal will provide all the essential amino acids needed to build and repair the body, along with making important hormones such as serotonin, melatonin and growth hormones.



Prep time

Cook time



  • 1 large organic chicken breast
  • 1 tbsp tamari or soy sauce
  • 1 lemon
  • 2 organic eggs, whisked
  • ½ large red capsicum, diced
  • 1 carrot, diced
  • 3 green onions, finely sliced
  • 1/3 cup frozen corn
  • 1/3 cup frozen peas
  • 3 cloves garlic, minced
  • Pinch chilli flakes
  • 2 tbsp tamari or soy sauce
  • 3 cups cooked rice, preferably brown Handful fresh parsley


  • Place the chicken in a bowl and cover it with tamari and the juice of half a lemon.
  • Whisk an egg with 1 tbsp of milk and then fry it in a frying pan over medium heat. Flip and cook both sides. Transfer it to a chopping board and cut it into pieces.
  • Add a little more olive oil to your frying pan and cook your chicken on either side until cooked through, around 5 mins on each side. Transfer the cooked chicken to a plate.
  • Add capsicum, carrot, corn, shallots, peas and garlic to your frying pan and cook for 4 mins.
  • Add the rice, tamari and chilli flakes.
  • Toss through the egg, chicken and parsley and then drizzle in lemon juice and cook for another 2 mins.
  • Cut the chicken into slices.
  • Divide the fried rice into 2 bowls and top with chicken, shallots and parsley.
  • Tip: Cook the rice the day before and put it in the fridge. This will make your rice less sticky.


Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!

Lisa Guy

Lisa Guy

Lisa Guy is a respected Sydney-based naturopath, author and passionate foodie with 16 years of clinical experience. She runs a naturopathic clinic in Rose Bay called Art of Healing and is the founder of Bodhi Organic Tea.

Lisa is a great believer that good wholesome food is one of the greatest pleasures in life and the foundation of good health. Lisa encourages her clients to get back to eating what nature intended: good, clean, wholesome food that’s nutrient-rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Her aim is to change the way people eat, cook and think about food.

Lisa is an avid health writer, being a regular contributor to The Sunday Telegraph's Body and Soul, and leading magazines including WellBeing. Lisa is an author of five books to date, including My Goodness: all you need to know about children’s health and nutrition , Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet .

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