Jessica Sepel’s healthy fried rice with kale, garlic & chilli

The perfect 'throw together' lunch or dinner!

By Jessica Sepel • 4 years ago • HEALTH & FITNESS


With just a few simple ingredients you can turn the not-so-healthy traditional fried rice into a superfood-filled complete meal. Two new studies just reported that including more wholegrains into your diet, like brown rice, can considerably lower your risk of heart disease, cancer and type 2 diabetes! Not to mention, kale and garlic are super high in Vitamin-C – helping to keep those pesky winter colds away. Add an egg for extra protein or top with some organic grilled chicken or salmon – yum!

Healthy Fried Rice with Kale, Garlic & Chilli by Jessica Sepel

Serves 2


1 cup brown rice, uncooked
1/2 onion, chopped
2 garlic cloves, crushed
3 cups kale, finely chopped
2 tbsp tamari
2 tbsp sesame/coconut oil
1-2 organic, free range eggs (optional)
Chilli flakes (optional)
Sesame seeds and chopped spring onion, to top


1. Cook the brown rice according to instructions, set aside.
2. Heat the oil in a large saucepan over medium-low heat. Add the onions, stirring until soft and translucent (4-5 minutes). Add garlic and sauté for a further 2-3 minutes. Add the kale and stir until wilted.
3. Add the rice and cook for another two minutes, stirring.
4. At this stage, you may choose to add 1-2 organic eggs. If so, crack two eggs into a separate bowl and whisk slightly. Then add to hot saucepan with rice, stirring the egg through the mixture until completely cooked.
5. Add the tamari and cook for another minute. Divide into two bowls, top with sesame seeds, spring onion and chilli flakes and serve.

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About Jessica Sepel | | @jshealth

Jessica Sepel is a clinical nutritionist, best-selling author and international health blogger. She is also the beloved voice behind JSHealth, advocating a balanced lifestyle through wholefoods. She is passionate about helping people overcome fad dieting and disordered eating, having gone through her own struggles with food. Her philosophy is focused around balance, rest and building a healthy relationship with food.

Jessica Sepel


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