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by IBD Medical on December 21, 2022

diabetes recipes vegetable fried rice healthy

 Welcoming in the new year means that there is always too much leftovers sitting in your fridge. Chances are, you've also spent way too much time in the kitchen preparing big meals for Christmas and New Years.

Here's an easy and lazy recipe to start cleaning out your fridge post New Years Eve! Enjoy!


Serves 4

Preparation time:  20 minutes

Cooking time: 15 minutes


Nutritional analysis per serve:

Energy 1325kJ

Fat 14g

Saturated fat 3g

Protein 12g

Carbohydrate 32g

Fibre 7g

Sodium 144mg



  • 2 teaspoons extra-virgin olive oil
  • 2 eggs, lightly beaten
  • 1 thumb-sized piece of ginger, grated
  • 6 shallots, finely chopped
  • 1 medium red capsicum, chopped
  • 3 stalks celery, diced
  • 1 large carrot, finely sliced
  • 200g Chinese cabbage, finely sliced
  • ½ cup frozen green peas
  • 250g cooked low GI brown rice 
  • 1 teaspoon reduced salt soy sauce or tamari
  • 1 teaspoon sesame oil    
  • 60g unsalted cashews, roughly chopped, to serve


  1. Heat 1 teaspoon of oil in a wok or frying pan.  Add the egg and swirl to create a thin omelette. When the egg has set, turn to cook other side briefly. Turn out onto a plate and when cool, roll up and cut into thin strips. 
  2. Blanch the carrot in boiling water for 1 minutes or microwave briefly.
  3. Add remaining teaspoon of oil to wok or frying pan and heat again. Add the ginger, shallots and capsicum and cook over moderately high heat for 2 minutes, stirring constantly. Add the peas, Chinese cabbage and carrot and stir-fry for a further 2 minutes or until the vegetables are just softened.
  4. Add the rice and egg strips and stir until well combined and heated through. Season with sesame oil and soy sauce/tamari and scatter lightly chopped cashews on top to serve.  



IBD Medical was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information. 

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