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I love fried rice. It is a dish that could change according to the appetite, the mood, the occasion, the season…and yet it is so easy to make!

But there is one dilemma.  The main component of traditional fried rice  is rice. The carbohydrate to protein ratio tends to be very high ( too much carbohydrate, too little protein).  For a lot of us in a sedentary working environment, or trying to lose some weight, excessive starch /rice provides unnecessary calories that could not be burnt off. Traditional fried rice also uses white jasmine type rice which has a very high glycemic index (too much sugar released into the blood stream too quickly causing insulin surge and potential diabetes).

So I made some modifications to this well-loved dish.

Remember when making fried rice,  all ingredients should have as little moisture as possible to avoid the dish turning out soggy. Long grain rice is usually better than the shorter grains as they have less moisture when cooked.

Ingredients ( for 1 person)

1.  Black rice, cooked, 100g to 150g (cooked weight): Sunrice black rice is available at Coles supermarket. Alternatively red rice or basmati rice can be used to lower the glycemic index. Rice is cooked and placed in an open container in the fridge the night before to  reduce moisture

2. Fresh whole prawns  0.5 kg ( frozen prawn meat is OK ) which makes about 250g prawn meat after shells and veins removed

3.  Garlic 1 clove, minced

4.  Organic butter

5.  Soy sauce

6. Fish sauce optional

7. Shallots, chopped

Method:

1. Pat dry prawns and season with sea salt

2. Heat a wok with some oil (coconut oil the best, when using olive oil make sure the wok is not too hot), add prawns to wok and stir till they turn pink and curled up. Sprinkle minced garlic and add a knob of butter to the prawns. Stir some more till you could smell the garlic then quickly transfer prawns to a bowl.

Note: prawns cook very quickly so take care  not to overcook them

3. Pour some more oil in the same wok (with the residual prawn flavor), add cooked rice (which has been in the fridge over night) and stir well till the rice is soft

4. Season the rice with some soy sauce to taste, and a few drops of fish sauce (optional)

5. Add the cooked prawns back to the wok and mix well with the rice. Sprinkle shallots in.

6. Serve with a plate of steamed vegetable to complete the meal

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