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15-minute Low GI Fried Rice

6 Servings

All you need is some cooked low GI rice, a few key ingredients and one fry pan to pull together this healthy, tasty meal in 15 minutes.


  • 1 tablespoon extra virgin olive oil
  • 1 large brown onion
  • 400g chicken stir-fry strips
  • 1 cup SunRice Low GI white rice (cooked)
  • 1 cup cauliflower
  • 2 cups peas, corn and carrot mix (frozen)
  • 2 medium eggs
  • 2 tablespoons tamari or soy sauce
  • 1 tablespoon fish sauce


  • 1.Peel onion. Chop onion and cauliflower by hand or blitz in a food processor until coarsely chopped. Heat oil in a large frying pan. Once hot, add onion and cauliflower and cook for 3 minutes.
  • 2.Add chicken to the fry pan and cook for a further 5 minutes.
  • 3.Add peas, corn, carrot, rice, soy sauce and fish sauce to the pan and cook for 5 minutes.
  • 4.Crack the eggs into the frypan and stir until egg is cooked (around 1-2 minutes). Serve with toasted crushed peanuts or sesame seeds as garnish.