This recipe was created by Melissa Jones, an Accredited Practising Dietitian who works in the aged care and disability sector. Melissa has kindly volunteered her expertise and knowledge to help us bring healthy and nutritious recipes to people with musculoskeletal conditions.

Check out our full range of recipes here.

Veggie loaded fried riceVegie loaded friend rice

A healthy twist on the takeaway favourite, this recipe is a great way to use leftover rice and any veggies sitting in the fridge. This recipe is much lower in salt than the takeaway option and helps you get in those 5 serves of veggies we should all be aiming for!


  • 1 teaspoon + 2 tablespoons sunflower oil or canola oil
  • 2 eggs, whisked well
  • 1 small white onion, finely chopped
  • 2 medium carrots, finely chopped
  • 2 cups of additional veggies chopped up small (this can be anything in your fridge. Veggies I like to add include broccoli, capsicum, cabbage, frozen peas/corn, mushrooms)
  • 1 tablespoon grated or finely minced ginger
  • 1 tablespoon minced garlic
  • Pinch of chilli flakes (can omit If wanted)
  • 2 cups brown rice COOKED – can be freshly cooked or leftover rice
  • 3 green onions chopped
  • tablespoon reduced salt soy sauce
  • 1 teaspoon sesame oil


This recipe comes together quickly. Before you get started, make sure that all of your veggies are chopped and other ingredients are prepared. Also have an empty bowl nearby for holding the cooked eggs and veggies.

  1. Over medium heat, heat 1 teaspoon of oil in a large skillet or stir fry wok. Swirl the pan to coat the bottom in the oil. Add the whisked eggs and cook until they are lightly set. Transfer the eggs to a bowl.
  2. Return the pan to heat and add 1 tablespoon of oil. Add the onion and carrots and cook, stirring often until softened – about 3 minutes.
  3. Add the remaining veggies of your choice. Continue cooking and stir occasionally until the veggies are cooked through and slightly golden.
  4. Transfer the cooked veggies to the bowl with the cooked eggs.
  5. Return the pan to the heat and add the remaining 1 tablespoon oil. Add the ginger, garlic and chilli and cook until fragrant, whilst stirring constantly. Add the rice and mix it all together. Cook, stirring occasionally, until the rice is hot and starting to turn golden on the edges – about 3-5 minutes.
  6. Add the cooked vegies and egg back to the rice and stir until it is all combined well. Remove from heat and stir through the soy sauce and sesame oil. You can add as much as you like to your preference but don’t over do the soy sauce as it can drown out the other flavours.
  7. Serve hot or store in the fridge as a great pre-prepared lunch option!

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