Live Better

Who doesn't love fried rice? This recipe is sure to become a family staple.

Serves: 6
Fresh from the garden: Cauliflower, coriander, cucumbers, eggs, garlic, limes, peas, spinach, spring onions
Season: Winter/spring

Fried rice is a very popular dish – the texture, taste and crunch are elements almost everyone likes. Once you’ve mastered this basic recipe, you can adapt it to your own tastes and the vegetables that are in season at the time.


Nothing beats using your own fresh produce or materials around the house.
If you’re missing a thing or two, tick the items you need to add to your shopping list.

Who’s doing the shopping?

Send the shopping list straight to their inbox.


What to do

  • 1. Prepare all of the ingredients based on the instructions in the ingredients list. Remember to put a damp tea towel under your chopping board to stop it from slipping.

  • 2. Whisk the eggs in the bowl.

  • 3. Heat the wok and add 1 tablespoon of oil. Pour the egg mix into the wok and cook on a high heat until the egg is cooked right through and looks like a big omelette.

  • 4. Remove the omelette from the wok, place it on the chopping board, slice it up and set it aside.

  • 5. Heat the wok over low–medium heat and add 1 tablespoon of the oil, then add the garlic and salt. Fry until the garlic is just beginning to colour.

  • 6. Fry the cauliflower until tender.

  • 7. Add the rice, turn down the heat to low then mix and toss the rice, frying it gently and ensuring that all the grains are lightly coated in oil.

  • 8. Season with the soy sauce, sugar and pepper and continue to fry until the soy sauce is absorbed.

  • 9. Stir through egg, peas, spinach and chopped spring onion, reserving a few spring onions to sprinkle over the fried rice when serving.

  • 10. Serve sprinkled with reserved spring onions and coriander, and use the lime and cucumber as garnish.

  • Recommended Reading


    Beef, shiitake and spring onion risotto recipe

    An easy and satisfying risotto, full of flavour. Read more


    Roasted capsicum recipe

    A simple side dish, or delicious in sandwiches or pasta. Read more


    Veggie-packed penne pasta salad with smoked salmon recipe

    Add loads of fresh veggies for a delicious pasta dish. Read more


    Stove-baked weekend eggs recipe

    A warming weekend breakfast, full of energising protein. Read more


    The best healthy snacks for work

    Try these dietitian-approved ideas for a quick energy boost. Read more


    Food for winter cosiness

    Dietitian Lisa Donaldson shares some tips for warming up. Read more


    Meal planning made easy

    Save time and money by getting organised in the kitchen. Read more


    A dietitian’s guide to the supermarket

    Healthy eating starts with healthy shopping. Read more

    youtubetwittersign-up-userArtboard Copynp_phone_503983_000000download_red4xdownload_red4x copyArtboardmember-offer-starLogoMedibank - Logo - ColourOval 5Instagram iconicon-editdownload_red4x copygive-back--spinesgive-back--moneygive-back--massagegive-back--likegive-back--jointgive-back--emailgive-back--dislikedownload_red4xdownload_red4xGroup 5filter-iconfacebookMobile Navcheckcarret-upcarret-rightcarret-leftcarret-downGroup Copy 2arrowarrow-circleanimated-tick