This Syn Free Cajun Dirty Rice is our new and improved version of one of our most popular recipes this year! You could call this.. Syn Free “Filthy” Rice!
For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍
Thousand of you have made our Syn Free Dirty Rice, and we’re inundated with question about it each week.
One of the most frequently asked questions, is “can I use Beef mince with it, rather than Pork?”.
You can, but we think that the combination of flavours needed to be adjusted ever so slightly. So here we are, this is Syn Free Cajun Dirty Rice, using Beef mince.
You don’t need to use the ingredients that we say… you can use what ever speed foods you like.
You could use baby corn, courgette, celery, broccoli or even cauliflower!
Whenever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free! The Coconut or Olive Oil flavours are ideal for this Syn Free Cajun Dirty Rice recipe.
How hot is this Syn Free Cajun Dirty Rice?
I’d say it’s pretty mild, and I’m very sensitive to spice. You should probably taste your Cajun seasoning though. We use the Tesco one, as it’s Syn free and pretty mild.
If you’re using a Cajun spice mix that’s hot, then use less. But if you like it hotter then add more!
Like your Syn Free Cajun Dirty Rice a little milder, or want to feed it to the little ones? Then cut down on the Cajun, and add it little by little.
You could always cook the Syn Free Cajun Dirty Rice, serve theirs up, then add a little more Cajun spice for you.
Want to see how easy this Syn Free Cajun Dirty Rice is to make? Watch the video!
The Beef Mince
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For the mince, I’d urge you to get hold of our Protein Food Shop hampers. They’re packed full of the BEST quality meat we’ve ever come across from an online butcher. The hamper is incredible value for money, working out FAR cheaper than the supermarket.
All of Protein Food Shops Beef is BRITISH & free range!
The mince is lovely, and doesn’t come out of the pack in a block that’s difficult to break up like mince from some other online meat suppliers.
We also have a few other exclusive hamper deals available, so it’s well worth checking them out.
Can I freeze and reheat this Syn Free Cajun Dirty Rice?
Freezing and reheating rice is often a concern for a lot of people, and it’s one of the things we get asked about quite frequently.
As we all know you can get food poisoning from eating reheated rice, but, it’s not actually the reheating that can cause issues, it is, in fact, the way that the rice has been stored beforehand where the problem begins.
Rice can contain spores that are resistant to heat and can survive the cooking process.
If cooked rice is left standing at room temperature these spores can grow into bacteria. At this point, the bacteria can be destroyed by reheating the rice thoroughly.
You should remember to do the following if you’re going to keep leftover rice:
- Cool the rice as quickly as possible (ideally within one hour) then fridge or freeze it immediately. You can split larger portions up into smaller batches to cool quicker.
- Freeze as soon as the rice is cold.
- Reheat and use any leftover rice (stored in the fridge) within one day.
- When you reheat any rice, always check it is steaming hot all the way through.
- Don’t reheat cooked rice more than once.
For more information about reheating rice please take a look at the NHS website.
Some of you love this Syn Free Cajun Dirty Rice recipe!
If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook, & Twitter!
How do I make this Syn Free Cajun Dirty Rice?
For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post.
Step 1
Cook the rice according to the packet instructions, adding a Bayleaf and chicken stock cube to the water before cooking. Set the rice aside once cooked.
Step 2
Add the stock pot to the boiling water and set aside.
Step 3
Spray a frying pan with Frylight, then cook the mince, onions and bacon until brown.
Step 4
Add the cajun seasoning and Worcestershire sauce and stir.
Step 5
Add the carrots, mushrooms, peppers, stock. Cook until the peppers start to soften.
Step 6
Add the cooked rice and spring onion and stir until all the rice is coated.
Step 7
Taste and add some more Cajun seasoning if it’s not spicy enough.
Looking for some more Slimming World friendly mince recipes?
Why not take a look at our Top Slimming World Mince Recipes article?
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We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available for pre-order!! The book will feature 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use! Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing. The book will be released on the 21st March 2019, and if you pre order now you won’t be charged until it’s released.Pre-Order Our Cookbook Now!
Syn Free Cajun Dirty Rice | Slimming World
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Servings |
Prep Time |
Cooking Time |
| portion | 10 minutes | 30 minutes |
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Calories |
WW |
Slimming World |
| 291kcal |
8 Smart Points (Flex/Freestyle) |
Zero Syns |
| Per portion | Per portion | Per portion |
 |
 |
INGREDIENTS
Please don't take a screenshot. These recipes are updated often!
- 200 g Rice
- 400 g Minced Beef
- 4 Bacon Medallions
- 1/2 Red Pepper
- 1/2 Yellow Pepper
- 1/2 Green Pepper
- 1/2 Onion
- 1 medium Carrots
- 6 Mushrooms
- 1 bunch spring onions
- 1 Beef Stock Pot
- 200 ml Boiling Water
- 2 tsp Cajun Seasoning
- 1 Bay Leaf
- 1 dash Worcestershire Sauce
- Frylight
- 1 Chicken Stock Cube
INSTRUCTIONS
- Cook the rice according to the packet instructions, adding a Bayleaf and chicken stock cube to the water before cooking. Set the rice aside once cooked.
- Add the stock pot to the water 200ml of boiling water and set aside (this isn't the water that you cook the rice in - this is separate)
- Spray a frying pan with Frylight, then cook the mince, onions and bacon until brown
- Add the cajun seasoning and Worcestershire sauce and stir
- Add the carrots, mushrooms, peppers, stock. Cook until the peppers start to soften
- Add the cooked rice and spring onion and stir until all the rice is coated
- Taste and add some more Cajun seasoning if it's not spicy enough
RECIPE NOTES
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We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? |
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This recipe can be frozen, but please remember to do the following; - Freeze it as soon as it is cold enough. |
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If making this recipe Gluten Free please make sure to check the ingredients that you’re using. Especially things such as; - Stock cubes |
IMPORTANT INFORMATION
Syn values given are correct at time of writing but may not always be accurate.
This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World.
We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.
Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.
Although pinchofnom.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will pinchofnom.com be responsible for any loss or damage resulting for your reliance on nutritional information.
We kindly ask that you share this recipe via the share buttons and not via screenshots.
As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times.
If you use or re-create our recipes we kindly ask:
- That you credit us by not only screenshot but linking to our original recipe post
- You don't reproduce the recipe in full
Try adding some chilli and kidney beans, it’s the boxted version chille dirty rice
Hi Louise,
Sounds delish! Thanks for getting in touch!
That looks amazing, thank you. I’m defo going to make that.
Hi Mags,
Hope you enjoy it!
Is this meant to have both chicken and beef stock in it or is that a mistake?
Hi Emma,
This has a chicken stock cube and a beef stock pot so they’re slightly different. You can use whatever you like 😊
By far one of the best tasting recipes ever, this includes non Slimming World ones!
Hi Athena,
Thanks for getting in touch! 💕 So glad you enjoyed it!
Can this be frozen ?
Hi Janet,
I would always exercise caution when freezing rice to be reheated and eaten – it’s probably best to make it fresh!
Hi, when do you add the water and beef stock? thanks x
Hi Amy
If you check the steps on the recipe, you’ll see that you make up the stock with water at step 2, then add the stock you’ve made at step 5. Hope that helps.
This is amazing. I gave it and extra kick with some more Cajun mix and I hadn’t the whole family scoffing it down, even the non SW members.
Hi Annette,
So glad you enjoyed it!
Is the 200g rice, dry weight or cooked weight?
Hi Tacita,
It’s uncooked, dry weight 😊
What do you do with the stock
Hi Susan,
The stock goes in with the rice and veg 😊
Made this last night. Absolutely gorgeous. Thanks for the recipe.
Hi Liz
It’s one of our favourites, too. So pleased you enjoyed it!
I made this today safe to say there’s none left it was sooooo yummy even my partner liked it!
Hi Natalie
So glad you enjoyed it! Thanks for your comments. 🙂
We love this dish I’ve become more adventurous and now add extra speed to it and it tastes delicious every time I make it no matter what I add to it. This is one of our many favourite recipes from pinch of nom. Please keep up with the fabulous recipes you create xx
Hi Pauline
So lovely to hear that you’ve enjoyed it and adapted to suit your family! Thanks for getting in touch. 🙂
Just made this and absolutely loved it!! Even my partner, who avoids eating any kind of vegetable, enjoyed it, so big hit in our house!!! Can’t wait to try more of your recipes. Keep up the good work!!!!
Hi Karen
So glad you enjoyed it. Thanks for your comments! 🙂
Instead of a beef stock pot. Could I use a beef stock cube, say 1 to 200 ml water? Dies thatsound OK?
Hi Lindsay
That would be fine, yes. It won’t change any of the syn values, as the stock cubes are free too. 🙂
Looks delicious but I have a problem how I turn 200g of rice to cup same with the rest of the recipe
Thanks
Hi Carrie
Are we talking conversion to U.S. measurements? I think the easiest way would be to look up a conversion table online, from UK metric to U.S. Hope that helps.
We don’t eat beef religious reasons. So does it work with ground chicken?
Hi Arti
We have a Pork mince version of the recipe here – http://pinchofnom.com/recipes/syn-free-dirty-fried-rice-slimming-world/
We’ve had lots of members from our Facebook group tell us that they’ve made this with chicken or turkey mince successfully! Hope that helps 🙂
One of our favourite go to recipes. Making it for our tea tonight. It’s also perfect to make when you don’t have loads of times especially after work when everyone is tired and wants a quick meal. I just love all your recipes. Everything comes out perfect all the time. Could do with a pinch of nom cookbook in my house.
Hi Samantha
So glad you like this one! Thanks for your lovely comments too. 🙂
Could you do this in the instant pot?
Hi Sharon
This recipe really is best cooked in a frying pan as it’s a type of fried rice. 🙂
Made this for the first time today. Absolutely amazing. Many thanks for the recipe.
Hi Ann
So glad you enjoyed it! It’s a big favourite in our house too!
Second time of making. Lovely dish. Only made half recipe last time. This time the full recipe. Had to transfer it to wok. Their is so much.
Hi Vivienne
So glad you enjoyed it! 🙂
Hi, this dish looks amazing, but I’m sure I saw it before with pork mince. Then when I looked up the recipe again found beef and bacon. Thought I’d gone mad until I read through this page. As I’ve bought pork mince, is it just a straight swap or do I also remove the bacon? Love all of your recipes that I’ve tried so far. Thank you
Hi Natalie
We have two versions of this recipe, one with pork mince and one with beef mince! Sorry for any confusion. 🙂
The pork mince recipe – http://pinchofnom.com/recipes/syn-free-dirty-fried-rice-slimming-world/
and the Beef mince – http://pinchofnom.com/recipes/syn-free-cajun-dirty-rice-slimming-world/
We loved this recipe. So quick and easy. I used 5% pork mince that I needed to use up and it was still great. Will definitely be making this one again. Thank you 😁
Hi Lucy
So glad you enjoyed it! Try the version with beef mince too, it’s super tasty!! http://pinchofnom.com/recipes/syn-free-cajun-dirty-rice-slimming-world/
Just made this and it’s absolutely delicious!
So glad you enjoyed it, Maria!
Hi can this be made with quorn mince ?
Hi Sue
Yes! Lots of our members have used Quorn mince and told us it works well!
Can you use something else rather than the Cajun spicw
Hi Kelly
You could try using Jamaican Jerk Seasoning, or BBQ seasoning, or make up your own flavour with garlic, soy sauce and maybe some chilli. 🙂
If using Worcestershire sauce, please be aware that it is not gluten free, it contains malt vinegar (from barley), but you can purchase a gluten free one. Perhaps this could be mentioned in the recipe?
Thank you Doreen. 🙂
Wow! Pure wonderment – all the family loved it.
Thank you x
Hi H
So glad you enjoyed it! 🙂
Just made this yummmmm makes me feel I’m in USA again 💙💙💙 thank you ladies xxx
So glad you enjoyed it, Charlene!
Made this last night. Absolutely gorgeous. Didn’t change a thing. All enjoyed it. Definite keeper recipe.
So glad you enjoyed it, Claire!
How would you cook this in the actifry?
Hi Gemma
There are a lot of ingredients to fit in, they fill a wok when I cook this recipe! You would basically follow the same instructions, adding the ingredients in the same order.
Hi could I freeze, defrost and eat cold for lunch?
Hi Caroline
There are instructions for freezing this on the recipe card. I’ve also chilled it and eaten the following day as a ‘packed lunch’. 🙂
Absolutely delish! Added extra speed foods and a dash of paprika, I’m a total convert to pinch of Nom recipes! Each and very one I’ve made so far have been incredibly tasty.
Hi Corinna
Thanks for getting in touch, so glad you’re enjoying the recipes!
Hi I’m going to try this soon is it plain white rice that you use thanks x
Hi Linda
Yes, plain white or basmati rice. 🙂
Could this be re-warmed in a saucepan? Going camping soon and wanted to make this to take with me x
Hi Annette,
Personally I wouldn’t recommend travelling with this and reheating it. Rice must be cooled and chilled carefully to prevent the development of bacteria that could cause food poisoning. It would also need to be thoroughly reheated. If you’re camping, why not have a look at some of the suggestions in this article – http://pinchofnom.com/survive-camping-diet/
Totally delicious 😋
So glad you enjoyed it, Cathy! 🙂
Made this for tea tonlght using mince pork absolutely delicious thanks for recipe will do it again
So glad you enjoyed it, Ann. Thanks for getting in touch!
Just made this for the Mrs for tonight. It tastes amazing but maybe add in some Low Syn pittas/Wraps etc.
So glad you enjoyed it, Mikey! Obviously you can add anything you like to serve it with, just remember to check for Syn value! 🙂
Hi,
I made this tonight, absolutely bloody lovely😋. Even got a thumbs up from a fussy 15 year old. Thanks for your beautiful recipes 👏
Hi there
So glad you all enjoyed it! This dish is a big family favourite in our house too. 🙂
In the method, no.2. It says put the stockpot in a pan of 200ml of boiling water and put aside in the recipe it doesn’t say what to do with it
Hi Geraint
The stock is added in step 5. 🙂
I am rubbish at cooking rice can i use boil in the bag rice or not ? PS : Literally cant wait for your cookbook !!!! xx
Hi Leanne
Yes, you can use boil in the bag rice, just make sure you choose a Syn free one! 🙂 We’re dead excited about the book too! 💕
Just cooked this for dinner tonight, first time in a while and omg I remember how tasty this is , why o why did I leave it so long .. so looking forward to your recipe book x
Hi Julie,
I have so many recipes on a rotation in our house! Think I need to make this one again soon. 🙂
PS – we’re dead excited about the book, too! 😉
Hi there, looking forward to trying this however my partner can’t eat rice and a bit worried about freezing this. Would I be able to make a Double portion, fridge and reheat the next day?
Hi Hannah,
The recipe makes plenty, in fact you may need to reduce the number of servings if it’s just for you! Change the number of servings on the recipe card and the amounts will automatically change for each ingredient.
If you scroll to the recipe card, you’ll find full instructions for chilling/freezing the rice once cooked and cooled. The most important thing is to cool it quickly. 🙂
Thanks so much for your reply. The recipes all look delicious! X
You’re very welcome, Hannah! 🙂
Any ideas how to convert this recipe for a tefal actifry, I’ve just been given one and want to use it for the first time
Hi Ingrid
We haven’t tried making this in an actifry, but it should be possible. Let us know how you get on if you do try it! 🙂
Hi guys! Came to this page following a suggestion that you could make it in an actifry. Can you explain how you would do that please. Thanks so much!
Hi Kate
You should be able to follow the same recipe steps in the actifry. We have a few actifry recipes on the website – this one for garlic and mushroom risotto might give you an idea of any adaptations you’d need to make. http://pinchofnom.com/recipes/syn-free-garlic-mushroom-risotto-slimming-world/
Hope that helps!
This is absolutely delicious. Did get a bit confused with when to add the beef stock as not in the instructions but read the comments and found out to add at stage 5. I used wholegrain easy cook basmati rice to be extra good. This dish is so tasty. Will definitely be making again and again 😊
Hi Debbie
The instructions in step 5 say;
Add the carrots, mushrooms, peppers, stock. Cook until the peppers start to soften. Glad you enjoyed it, anyway! It’s a favourite in our house.
Thanks for getting in touch!
I made this but added some cayenne, paprika and black pepper as well as fresh coriander during and after cooking. It’s very tasty 😁
So glad you enjoyed it, Louise. This is a big favourite in our house too! 🙂
1Cook the rice according to the packet instructions, adding a Bayleaf and chicken stock cube to the water before cooking. Set the rice aside once cooked.
2Add the stock pot to the water 200ml of boiling water and set aside (this isn’t the water that you cook the rice in – this is separate)
So what do we do with this 200ml and stock cube if we don’t cook the rice in it. i have a senior moment !!
Hi Norma
You add the stock that you’ve set aside at step 5 of the recipe! Hope that helps. 🙂
I cooked the full recipe a few weeks ago for my husband and I and loved it, I froze the rest and we are planning on eating it tomorrow evening. How would you recommend reheating it? Thanks Dawn 😀
Hi Dawn
If you scroll down to the recipe card, we give instructions on how to reheat. You should defrost overnight in the fridge, then you can reheat. I use the microwave to reheat mine. Just make sure it’s piping hot throughout. Thanks for getting in touch!