carb-counting kids

I love special fried rice, and here’s a recipe that’s particularly easy to love on every level:

Quick and easy? – tick

Protein & veggies? – tick

Blood sugar nice and stable after a couple of hours? – tick again.

Basmati rice is low GI and a great option for my sporty boy to refuel with carbs, without the blood glucose spikes. Give it a try and drop me a line below to let me know what you think. I’ve also put more detailed carb-counting info below, so it would be great to hear if that’s helpful!

Ingredients (serves 6):

• 300g basmati rice
• 255g frozen peas
• a little rapeseed oil
• 3 eggs, beaten
• 150g diced pancetta
• 1 garlic clove, chopped
• small bunch of spring onions, sliced
• 1 red pepper, deseeded and chopped
• ½ tsp Chinese five spice powder
• 3 tsp low salt soy sauce
• 150g cooked, peeled king prawns

Method:

1. Steam the rice following pack instructions, adding the peas for the final couple of minutes, and when all the water is absorbed, fluff with a fork
2. Heat a little rapeseed oil in a wok. Pour in the beaten egg and stir-fry until scrambled. Tip onto a plate and set aside.
3. Wipe the wok with kitchen paper, then heat a little more oil. Toss in the pancetta and fry until crispy. (I always then drain off all the excess fat into a bowl, then put in the food recycling bin once solid.)
4. Add the garlic, spring onions and pepper to the wok and stir-fry until the pepper starts to soften. Add the five-spice, rice, peas and soy sauce, then stir-fry for a further five minutes. Finally add the egg and prawns and toss to coat well and heat through.

Carbs: 

Total carbs for recipe: 233g

Carbs per portion: 39g (based on 6 servings)

Carbs per 100g (cooked weight): 24g