Chicken and Veggie Fried Rice


Do you struggle to think up evening meal ideas during the week? Regrettably, with kids, homework, sports, bills and other daily challenges in the mix, opting for the most convenient (but less healthy) option is easily done! Well now it’s time to change that mindset! This week our resident health guru Susie Burrell has provided us with this quick and tasty “Chicken & Veggie Fried Rice” recipe. And remember – ‘fried’ doesn’t necessarily mean unhealthy, as long as you use the right type of oil. For this dish, Susie recommends Rice Bran Oil which is one of the healthiest oils you can get. For example:

  • It contains more antioxidants than other cooking oil
  • It contains high levels of Vitamin E 
  • It contains no cholesterol and no trans fats 
  • It’s a balanced fat and considered heart healthy
  • Its low viscosity means it’s runnier than other oils, so you need less oil to cook with and less of the oil is absorbed into your food
  • It has a long shelf life – these natural anti-oxidants keep it stable and eliminate the need for chemical preservatives.


Serves 4

  • 1kg lean chicken breast
  • 100g rasher 97 % fat free bacon, chopped
  • 3/4 cup of raw brown rice 
  • 1 x cup of corn kernels
  • 1 x small onion, finely chopped
  • 1 x chopped red capsicum
  • 3 x teaspoons Rice Bran Oil
  • 2 x tablespoons salt reduced soy sauce


  1. Cook brown rice in microwave or stovetop (your preference)
  2. While the rice is cooking, heat a medium non-stick frying pan over a high heat and add the Rice Bran Oil.
  3. Add the chicken and bacon and cook for 2 minutes or until the meat is browned.
  4. Add the onion, capsicum and corn and cook a further 2-3 minutes or until the onion is soft.
  5. Add the rice and soy sauce and stir through.
  6. Cook for two minutes (or until the rice is coated) , stirring continuously.
  7. Stir and enjoy! 

Susie Burrell

Please note: This blog aims to supply user-friendly nutrition information for busy people without comprising on food taste and quality but should be used as a guide only and not in place of advice from your own dietitian or medical specialist. For further information on this topic, please consult your health professional. The content of this blog, including attachments, may be privileged and confidential. Any un-authorised use of this content is expressly prohibited. Any views that are expressed in this message are those of the individual sender, except where the sender expressly, and with authority, states them to be the views of Susie Burrell Pty Ltd.
Category: Recipes

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