Recipe: Satay Unfried Rice

Satay unfried rice and vegetables

A colourful and delicious spin on traditional fried rice.

The perfect balance of carbohydrates, proteins and healthy fats for optimal training fuel!


Serves 4

Total time: 30 minutes

Vegetarian and vegan option, dairy free, gluten free, refined sugar free



  • 500g organic firm tofu or chicken breast
  • 2 tsp garlic powder
  • 2 tsp ground ginger
  • ¼ cup tamari
  • 2 cups cooked brown rice
  • 1 onion, chopped
  • ½ small purple cabbage, chopped
  • 1 cup mushrooms, chopped
  • 2 carrots, peeled and chopped
  • 2 cups broccoli, chopped
  • 2 bunches bok choy
  • Fresh coriander, lime and chilli flakes


For the Satay:

  • ½ cup natural peanut butter
  • 2 tsp garlic powder
  • 2 tsp ground ginger
  • 2 tbsp tamari
  • Juice of 1 lime



  1. Cube tofu/chicken into cubes and mix together the garlic powder, ground ginger and tamari. Cover tofu/chicken with marinade and allow to soak for at least an hour (the longer the more flavoursome!).
  2. Heat a non-stick pan, then add the tofu/chicken and saute until golden and crispy. Remove from pan and set aside.
  3. Add onion, carrot, mushroom and broccoli to pan. Saute until just soft.
  4. Then add in the brown rice, sliced outer leaves of bok choy and cabbage, as well as any remaining marinade from the tofu/chicken, and continue sautéing until bok choy is just wilted. To make the satay, mix together all ingredients until super smooth, adding a touch of water to thin if needed.
  5. Serve fried rice topped with crispy tofu/chicken, satay sauce, fresh coriander and chilli flakes, with the extra bok choy squeezed with lime juice on the side for a fresh crunch.


This recipe is part of the HBF Run Meal Plan, created by Janina Gelbke, an ambassador of HBF Run for a Reason.