Chinese Fried Rice

POSTED BY Kimberley Bell | Sep, 12, 2018 |

My inspiration for this dinner, believe it or not came from the good old chinese takeaway "prawn fried rice". Although unlike the take-away version, this one has no MSG and is a lot more balanced and nutrient dense. This dish can be suitable for individuals with both high carbohydrate needs AND those who prefer a lower to moderate carbohydrate lifestyle. It's also a really good "bulk cook up meal" that the whole family can enjoy. For those who feel better without dairy or gluten, this is both gluten and dairy free and you can also have this as a vegetarian meal (see modifications) I hope you like it ūüôā

Yields4 Servings
Carbohydrates
 2 cups Frozen Peas
 ¾ cup Basmati Rice (Makes ~2 cups cooked)
Healthy Fats
 4 tbsp Olive oil
 4 tbsp Cashews
Protein
 12 eggs
 600 g Frozen Prawns
Other
 4 tbsp Tamari Sauce
 2 tbsp Fish Sauce
 Chilli Flakes
 Corrianda (to garnish)
1

1. Prepare the rice or cauliflower rice. For basmati rice, add 3/4 cup up with 1.5-2 cups of water in a sauce pan, then bring to boil on the stove top and cook for 15-20mins. OR Add rice and water to a rice cooker (these are so handy!).

(For cauliflower rice, simply blitz a cauliflower in a food processor and pan fry in 1tbs of healthy fat - e.g. butter, olive oil, or coconut oil).

2

2. Whilst rice is cooking, run frozen prawns under hot water to defrost. Once defrosted, remove and dispose of the tails.

3

3. Once rice is cooked, remove from the heat, and place in the fridge to cool (Transfer to a different dish or place on a plate before popping on the fridge shelf) . For cauliflower rice, just leave on the bench.

4

4. Chop all non-starchy vegetables. and set aside. Heat olive oil in a non-stick pan, add garlic, onion and spring onion first, saute for one minute the add the rest of the vegetables.

5

5. Once vegetables start to soften (after approx. 10mins), Stir in tamari sauce, fish sauce chilli flakes. rice, prawns, cashews, and stir fry for another 5-10mins.

6

6. To add egg (optional), simply crack 1-2 eggs into a bowl and whip with a fork, then add to a separate fry pan with a 1tsp butter or coconut oil. Once cooked, chop roughly and add to the stir fry before serving.

Garnish with extra chilli flakes, coriander, or spring onion.

Enjoy!

Kim x

Optional modifications:

Vegetarian alternative: Make a large 8 egg omelette (To serve 4) OR add 200g of TOFU

Other protein alternatives: Swap prawns for chicken or lean beef

Ingredients

Carbohydrates
 2 cups Frozen Peas
 ¾ cup Basmati Rice (Makes ~2 cups cooked)
Healthy Fats
 4 tbsp Olive oil
 4 tbsp Cashews
Protein
 12 eggs
 600 g Frozen Prawns
Other
 4 tbsp Tamari Sauce
 2 tbsp Fish Sauce
 Chilli Flakes
 Corrianda (to garnish)

Directions

1

1. Prepare the rice or cauliflower rice. For basmati rice, add 3/4 cup up with 1.5-2 cups of water in a sauce pan, then bring to boil on the stove top and cook for 15-20mins. OR Add rice and water to a rice cooker (these are so handy!).

(For cauliflower rice, simply blitz a cauliflower in a food processor and pan fry in 1tbs of healthy fat - e.g. butter, olive oil, or coconut oil).

2

2. Whilst rice is cooking, run frozen prawns under hot water to defrost. Once defrosted, remove and dispose of the tails.

3

3. Once rice is cooked, remove from the heat, and place in the fridge to cool (Transfer to a different dish or place on a plate before popping on the fridge shelf) . For cauliflower rice, just leave on the bench.

4

4. Chop all non-starchy vegetables. and set aside. Heat olive oil in a non-stick pan, add garlic, onion and spring onion first, saute for one minute the add the rest of the vegetables.

5

5. Once vegetables start to soften (after approx. 10mins), Stir in tamari sauce, fish sauce chilli flakes. rice, prawns, cashews, and stir fry for another 5-10mins.

6

6. To add egg (optional), simply crack 1-2 eggs into a bowl and whip with a fork, then add to a separate fry pan with a 1tsp butter or coconut oil. Once cooked, chop roughly and add to the stir fry before serving.

Garnish with extra chilli flakes, coriander, or spring onion.

Enjoy!

Kim x

Optional modifications:

Vegetarian alternative: Make a large 8 egg omelette (To serve 4) OR add 200g of TOFU

Other protein alternatives: Swap prawns for chicken or lean beef

Chinese Fried Rice
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