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!
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!
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.
Some of you love this Syn Free Cajun Dirty Rice recipe!
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Want to see how easy this Syn Free Cajun Dirty Rice is to make? Watch the video!
The Beef Mince
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.
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.
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Syn Free Cajun Dirty Rice | Slimming World
|
Servings |
Prep Time |
Cooking Time |
| portion | 10 minutes | 30 minutes |
|
Calories |
Weight Watchers |
Slimming World |
| 291kcal |
8 Smart Points |
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
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’re aren’t trained by Slimming World nor authorised to give Slimming World advice. Should 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.
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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
