Low Carb Seafood Stir Fry with Konjac Rice: a mega portion and just 11g carbs.
This is a really satisfying ketogenic meal that you can cook in just 12 minutes. Your dinner will be ready before you can finish that glass of wine you poured. With a measly 11g carbs per portion you’d be mad to miss out on this delicious recipe.
How to turn an ordinary stir fry into a keto stir fry.
It’s actually very simple. All you have to do is use veggies that have low carb content and replace the rice or noodles. For my Low Carb Seafood Stir Fry with Konjac Rice, I chose broccoli, green beans and bok choi (aka pak choi, Chinese Cabbage). All green. Full of nutrients. And tasty. For the ‘rice’ I could have used ‘riced’ cauliflower. But I wanted to stay as low as possible on the carbs count, so I opted for konjac rice (aka Slim Rice).
If you’ve ever tried konjac (shirataki) noodles or fettuccine or vermicelli, and were disappointed, you’re not the only one! Many people love them and don’t have any problems. But I must admit that the tasteless, jelly-like, impossible to chew, rubbery texture left me utterly unimpressed. Not to mention the belly-ache that ensued – probably due to their gelatinous consistency and my ineffective chewing. Hence, when I cook dishes involving ‘pasta’ I much prefer to use black bean spaghetti or zoodles (zucchini noodles). However, making zoodles is an effort. And black bean pasta has a distinct flavour that works best with strong sauces.
Konjac rice, however, doesn’t need chewing and blends in nicely with whatever you’ve cooked. In my opinion, it is the best bulking option for stir fries. And that’s why I chose it for my Low Carb Seafood Stir Fry with Konjac Rice.
All you need to know about konjac rice.
It consists of the fibre derived from the root of an Asian plant called konjac. The fibre is also called glucomannan. The rice, noodles (shirataki or Japanese noodles), vermicelli or fettuccine, are usually packaged in a water solution that smells like rotten fish, so plenty of rinsing is advised before use. Some people prefer to dry roast them to make them more ‘pasta’ or ‘rice’ – like, but I’ve never tried that.
Konjac rice is a dream come true for ketoers and low carbers. It comes in a packet. Doesn’t need cooking (much). Bulks up meals. It’s gluten free. It has a high protein content. And ZERO carbs. What more could anyone want? Granted. It tastes nothing like real rice. But just as you wouldn’t eat plain boiled rice, you wouldn’t want to eat plain konjac rice. Mix it in with sauces and flavours and its unpalatable trademark will be well disguised. Leaving you to enjoy a more substantial, protein rich meal, without risking an intestinal blockage!
How to make Low Carb Seafood Stir Fry with Konjac Rice.
All you need is a large pyrex bowl, a fine mesh colander and a wok. Prep your veggies, rinse fish and konjac and you’re pretty much all set. Seriously. It all comes together very quickly. Munch monster, aka ketohusband, is a dab hand at stir fries. I love that when I say to him “I fancy a Chinese take-away”, he knows I mean for him to cook ME a stir fry. Sadly, I can’t put my feet up for long as he is super-fast at serving it up. I swear it takes me longer to do the washing up!
Anyway. Do give it a go. The macros are good. The taste is fabulous. And maybe you can get YOUR ketohusband to cook this for you!
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- Yield: 2
- Serving size: 1
- Calories: 347
- Fat: 17g
- Net Carbs: 11g
- Protein: 36g
- 100g king prawns
- 350g mixed seafood (shrimps, mussels, squid)
- 100g broccoli
- 100g green beans
- 2 bulbs bok choi (pak choi, Chinese cabbage)
- 200g konjac (shirataki) rice (aka Slim Rice)
- 1 thumb-sized piece of fresh ginger root
- 2 garlic cloves
- 4 tbsp coconut cream
- 1 tbsp dark soy sauce
- ½ tsp fine Himalayan pink salt
- 1 tsp tomato purée (concentrate)
- 1 tbsp fish sauce
- 2 stalks lemon grass
- ½ tsp Chinese 5 spice
- ground black pepper to taste
- 1 tbsp coconut oil
- using a fine mesh sieve, wash konjac rice thoroughly, under cold running water; set aside.
- rinse prawns and mixed seafood under cold running water, then transfer to a Pyrex bowl without draining.
- to the seafood, add Chinese 5 spice, soy sauce, fish sauce, tomato purée, grated ginger, finely chopped garlic, and lemon grass (previously bruised and cut into thirds); toss until well coated and set aside to marinade.
- heat 1 tbsp coconut oil in a wok or similar pan, add chopped broccoli and green beans, salt and ground black pepper and cook on high heat for 1 min.
- pour seafood marinade liquid and lemon grass onto the broccoli/green beans and sauté on medium heat for 4 mins.
- add seafood and cook for 3 mins (1 min if using pre-cooked seafood).
- chop bok choi and add to the seafood together with konjac rice.
- cook for 3 minutes, then incorporate coconut cream and cook for another minute, stirring constantly.
- taste and adjust soy sauce and/or spices.
- serve steaming hot.