Syn Free Cajun Dirty Rice | Slimming World

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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Pre-Order Our Cookbook Now!

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.

Check out our cookbook page for more information!