Keto Konjac Fried Rice – Chinese Style

Keto Konjac Fried Rice – Chinese Style

Chinese style keto fried faux rice…a big mouthful to say but a delicious mouthful to eat.  Read on to see how you too can make this tasty low carb fried “rice” at home.

By MELBA

Many a low carber with a craving for fried rice has turned to the humble cauliflower in a riced form to meet this need.  Although creating a tasty replication, it still carries an underlying tell-tale brassica flavour and aroma that comes with this robust vegetable.  These days I like to create my Chinese style fried rice using konjac or shirataki rice.  Konjac rice and noodles get a bit of a mixed review due to their somewhat elastic texture and complete lack of flavour once their packaging liquid is rinsed off.  However, I find the bouncy quality of konjac rice lends itself well to mimicking the texture of day-old cooked rice that would traditionally be the main ingredient in a fried rice recipe.  Then, using the method of dry-frying the konjac rice before adding other ingredients promotes the uptake of flavour into those little white grains.

This dish is so quick to make.  You can have it on the table quicker than if you had to go and pick up take-out from your local Chinese fast food outlet.  Chopping up your vegetables while the rice is dry-frying gets the job done in no time flat and using cooked chicken also saves on time and effort.  If you only have raw chicken in the house but you still want to include it in your fried rice, just slice it into bite sized pieces, season with salt and pepper or perhaps some Chinese 5-spice, and then pan fry in a little oil till cooked through.  This adds an extra step but because of the small size of the chicken pieces, it should cook relatively quickly.

Such a versatile recipe, you can change up the vegetables to use whatever you have available in your refrigerator or garden.  Just be mindful to keep an eye on the carb content and adjust your macros appropriately.  But you don’t have to stop there…you can change up the flavour even more by swapping in or out different meat types or just use a mixture.   Combination fried rice anyone?  How about seafood?  How about pork? And for those who don’t eat meat or just feel like having a meat-free meal, you can very easily make this dish vegetarian by just omitting the chicken.

For lunch or dinner…as a main or a side dish…this is a quick and easy Chinese style fried faux rice recipe that is a great staple for your Asian food toolbox. Give it a go and let me know what different vegetable or meat combinations you use…I’d love to hear.

INGREDIENTS

2pkt

Konjac/Shirataki Rice

2tsp

Ghee or Butter (or cooking oil if preferred)

2 large

Egg

2 pinch

Himalayan Pink Salt

1 Tb

Avocado Oil (or cooking oil of choice)

2 clove

Garlic, minced

40g

Red Capsicum, chopped into medium dice

50g

Broccoli, chopped into small pieces

60g

Cherry Tomatoes, halved or quartered

20g

Spring Onions/scallions, 2cm slices

8tsp

Tamari (or Light Soy Sauce or coconut aminos)

2tsp

Sesame Oil

200g

Cooked Chicken (optional)

METHOD

  1. Crack the egg into a small bowl and add a pinch of Himalayan pink salt. Use a fork to whisk the egg yolk and whites together.
  2. Then place the ghee in a medium sized non-stick frying pan and place on stove over low heat.
  3. Pour the egg mixture into the pan and scramble until just cooked then remove from the pan and set aside.
  4. Wipe the pan out and set aside till ready to use again.
  5. Konjac rice usually comes in a bag of liquid. Using a sieve, drain off the liquid and rinse the konjac rice under running water to remove any packaging liquid residue. 
  6. Transfer the konjac rice to a medium sized non-stick frying pan and dry-fry (no oil) the rice over low heat for approximately 5 minutes, stirring occasionally.
  7. After 5 minutes of dry-frying, add the avocado oil and mix in. You may find that the konjac rice starts to jump/pop a little when you add the oil. If this is the case, remove from the heat until you add the next ingredients.
  8. Add the broccoli, capsicum, garlic, tamari/soy sauce and chicken (if using) to the konjac rice and continue to pan-fry over low to medium heat, mixing the added ingredients through the rice.
  9. After 2 minutes of pan-frying, add the scrambled eggs, cherry tomatoes, spring onions (reserving a few spring onion pieces for garnishing) and sesame oil to the rice mixture. Mix these through gently and pan-fry a further minute until the eggs and tomatoes are warmed through.
  10. Transfer to a serving bowl and garnish with your reserved spring onion pieces, finely shredded). Enjoy as a side dish with your main meal or eat as a light meal in itself.

Tips

  • Slicing the broccoli into small pieces assists in its even cooking time in relation to the other ingredients.
  • You can omit the chicken to make the dish vegetarian or you can substitute it for other protein sources such as prawns or pork belly slices.
  • This reheats well the next day for an easy lunch.

Nutritional Information (per serve with chicken)

Kcal

Fat

Protein

Carbohydrate

Fibre

Net Carb

253

19g

17.1g

4.6g

0.9g

3.7g

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