If “you are what you eat,” as the saying goes, why not eat for your good health? We make it easy with these delicious recipes from Premier Health dietitians. Whether you’re looking for a main dish, a side dish, or a yummy dessert or snack, you’ll find new ideas to spice up your cooking routine.

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Best Ever Fried Rice

  • Total time: 25 minutes
  • Prep time: 15 minutes
  • Cook time: 10 minutes

This healthy version of fried rice beats carry-out — and it’s easy to make at home. Try the recipe now!


  • 1 teaspoon olive oil 
  • 1 tablespoon olive oil
  • 3 eggs whisked
  • 1 frozen steamer bag of mixed diced carrots and peas, prepared per package directions
  • 1 small onion, diced or ½ cup frozen onion, diced
  • 3 cloves garlic, minced
  • 4 cups cooked and chilled brown or white rice (or combination)
  • 3 tablespoons low sodium soy sauce
  • 1 teaspoon sesame oil (optional)
  • sliced green onions for garnish (optional)


  1. Heat 1 teaspoon olive oil in a large skillet.
  2. Add the eggs and scramble until fully cooked. Remove them from the pan and set aside.
  3. Add the tablespoon of olive oil into the pan.
  4. Saute prepared peas, carrots and onion to the pan and cook until tender, about 3 minutes.
  5. Stir in garlic and cook for an additional minute.
  6. Add the cold rice and sauté for 3 for 4 minutes.
  7. Add the eggs to the pan and stir in soy sauce and sesame oil. Cook for a couple minutes to heat through.
  8. Serve immediately with green onions, if desired.

Serving size is 1/2 cup.

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Susan Knapke, RDN, LD