WAG Cooking Show: Friendlier Fried Rice

  • Easy
  • 15 Minutes
  • 12 Ingredients
  • 9 Steps



10 g


30 g


40 g


1 bowl


  • 20g rice (dry)
  • 50g egg whites
  • 10ml soy sauce
  • Cracked black pepper to taste
  • 30g mushrooms, sliced
  • 20g onion, diced
  • 35g corn kernels from can
  • 50g broccoli, chopped
  • 100g raw, peeled, tail-off shrimp (substitute any meat, just update the macros)
  • 1 lean ham steak, diced into small cubes (this recipe uses Farmer John Ham Steaks)
  • 5-8g oil (add more or less or use a non-stick pan and use none, just update the macros)
  • Cilantro or coriander to serve

Join Rory McKernan, Crossfit Games host, and Tommy Marquez, Crossfit producer, as they show you how to make this perfect post-workout meal. The rice in this recipe gives your body those high-GI carbs it craves after a workout, while the shrimp, ham steak and egg whites are wonderful sources of lean protein!


  1. Cook rice (boil or steam)
  2. Prepare ingredients and heat a pan or skillet on high
  3. Add oil to the skillet and let it get hot
  4. Add onion, shrimp and ham to pan and cook for 1 minute
  5. Add rice and soy sauce, stir in quickly
  6. Reduce temperature to medium heat and add remaining vegetables and cracked pepper
  7. Cook for 5 minutes
  8. Add egg whites and stir for a few seconds until cooked and take off heat
  9. Serve!

Making a recipe that is usually high in fat or carbs meet your macro requirements isn’t always a case of creating “macro hacks.” Sometimes it’s simply about being conscious of the ingredients, using less or leaving something out to make it work for you.

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