Prawn & pancetta special fried rice


prawn rice

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


  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.


Total carbs for recipe: 233g

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

Carbs per 100g (cooked weight): 24g


2 Comments Add yours

  1. mumoftype1 says:

    I’d made one which was a bit bland! Yours is a better balance and the Chinese 5 spices is a great idea – I’ll look forward to feeding the hungry hordes. Thanks for sharing x


  2. Frank says:

    Thanks for sharing the recipe! I normally buy Basmati rice at the shops because it’s one of the best Lower GI ones. Happy World Diabetes Day to you too!

    Liked by 1 person

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