Low Carb Fried Rice with Prawns and Chicken

If you're looking for a quick, delicious, and low carb meal, this fried rice recipe with prawns and chicken is perfect for you. It’s packed with protein, full of flavour, and uses cauliflower rice to keep the carbs low. This dish is not only healthy but also incredibly satisfying, making it an ideal option for busy women aged 45-70 who are insulin resistant and overweight.

Ingredients

• 3 tablespoons butter
• 300g peeled prawns
• 300g chicken thighs, diced
• 2 large eggs, whisked
• 1 red capsicum, diced
• 1 small white onion, diced
• 1/2 cup frozen peas
• 3 cloves garlic, minced
• Salt and black pepper, to taste
• 500g cauliflower rice
• 3 green onions, thinly sliced
• 3–4 tablespoons soy sauce, or more to taste
• 2 teaspoons fish sauce (optional)
• 1/2 teaspoon toasted sesame oil

Instructions

Step 1: Prepare the Ingredients

• Dice the chicken thighs and season with a pinch of salt and pepper.
• Dice the red capsicum and onion.
• Mince the garlic.
• Whisk the eggs in a small bowl.
• Thinly slice the green onions.

Step 2: Cook the Chicken and Prawns

1. In a large pan, melt 1 tablespoon of butter over medium heat.
2. Add the diced chicken thighs and cook until browned and cooked through, about 5-7 minutes. Remove from the pan and set aside.
3. In the same pan, add another tablespoon of butter and the prawns. Cook until pink and opaque, about 3-4 minutes. Remove from the pan and set aside with the chicken.

Step 3: Cook the Vegetables

1. Add the remaining tablespoon of butter to the pan.
2. Sauté the diced onion and red capsicum until softened, about 3-4 minutes.
3. Add the frozen peas and minced garlic, cooking for another 2 minutes.

Step 4: Scramble the Eggs

1. Push the vegetables to one side of the pan and pour the whisked eggs into the other side.
2. Scramble the eggs until fully cooked, then mix them with the vegetables.

Step 5: Combine Everything

1. Add the cauliflower rice to the pan and stir well to combine.
2. Return the cooked chicken and prawns to the pan.
3. Add the soy sauce, fish sauce (if using), and toasted sesame oil. Stir everything together and cook for another 5 minutes, until the cauliflower rice is tender and heated through.

Step 6: Garnish and Serve

1. Sprinkle the thinly sliced green onions over the top.
2. Taste and adjust the seasoning with more soy sauce, salt, or pepper as needed.

Serving Suggestion

Serve this delicious low carb fried rice hot, straight from the pan. It's a complete meal on its own, but you can also pair it with a simple side salad for extra greens.

Nutritional Information (per serving) serves 4 

• Protein: 42.48g
• Fat: 23.47g
• Net Carbs: 10.66g

Health Benefits of Low Carb Fried Rice

This fried rice is a fantastic way to enjoy a high-protein, low carb meal that’s both tasty and nutritious. Using cauliflower rice instead of regular rice reduces the carbohydrate content significantly, making it suitable for those managing insulin resistance and aiming for weight loss. Prawns and chicken provide a great source of lean protein, while the vegetables add essential vitamins and minerals.This low carb fried rice with prawns and chicken is a versatile dish that’s easy to prepare and perfect for a healthy dinner. Enjoy the rich flavours and the health benefits it brings to your table. Don’t forget to share this recipe with your friends and family!

Looking for Low Carb Meal Ideas?

Low Carb Chow Mein

Dr Lucy's Hemp Seed Breakfast Bowl

Low Carb Pancakes 

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.They do this with their 3 step framework that 

• Improves metabolism
• Develops mindset skills 
• Provides tools to implement it easily into busy lives 

With this comes increased energy, vitality and confidence.You can avoid chronic disease and stop living life on the sidelines!