Kerry Withoos, Accredited Practising Dietitian


Chinese Fried Rice

Recipes > vegetarian

This super low fat, low fodmap version of Chinese Fried Rice is a very easy and quick meal to make.


  • 3 cups cooked rice
  • 2/3 cup chopped carrots
  • ½ cup chopped zucchini
  • 1 teaspoon garlic infused oil
  • 1 teaspoon toasted sesame oil
  • 4 large eggs [use egg whites only to reduce fat and calories]
  • 1 cup cooked prawns [or chicken, tofu or beef]
  • 3 tablespoons gluten free tamari sauce
  • 1 cup baby spinach, chopped small
  • Salt and pepper to taste


In a small saucepan place the carrots and zucchini with a small amount of water. Cover and simmer until tender - about 5 minutes. Drain.

Heat oil over medium-low heat.

In a medium bowl whisk the eggs and season with salt and pepper. Pour the eggs into the pan and cook whilst scrambling.

When eggs are firm stir in all remaining ingredients and heat through.