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!

Syn Free Cajun Dirty Rice | Slimming World-2

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?”.

Syn Free Cajun Dirty Rice | Slimming World-1

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!

Syn Free Cajun Dirty Rice | Slimming World-2

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.

Frylight Find Out More

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.

Syn Free Creamy Cajun Chicken Pasta | Slimming World

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.

protein-food-shop-syn-free-meat-hamper

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.

Syn Free Cajun Dirty Rice | Slimming World-2

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.

Syn Free Cajun Dirty Rice - steps | Slimming World-4

Step 4

Add the cajun seasoning and Worcestershire sauce and stir.

Syn Free Cajun Dirty Rice - steps | Slimming World-1

Step 5

Add the carrots, mushrooms, peppers, stock. Cook until the peppers start to soften.

Syn Free Cajun Dirty Rice - steps | Slimming World-3

Step 6

Add the cooked rice and spring onion and stir until all the rice is coated.

Syn Free Cajun Dirty Rice - steps | Slimming World-1

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

Votes: 17
Rating: 4
You:
Rate this recipe!

Servings

Prep Time

Cooking Time

portion 10 minutes 30 minutes

Calories

Weight Watchers

Slimming World 

291kcal 8

Smart Points (Flex/Freestyle)

Zero

Syns

Per portion Per portion Per portion
Suitable For Freezing icon Gluten Free icon
INGREDIENTS
Please don't take a screenshot. These recipes are updated often!
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INSTRUCTIONS
  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.
  2. 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)
  3. Spray a frying pan with Frylight, then cook the mince, onions and bacon until brown
  4. Add the cajun seasoning and Worcestershire sauce and stir
  5. Add the carrots, mushrooms, peppers, stock. Cook until the peppers start to soften
  6. Add the cooked rice and spring onion and stir until all the rice is coated
  7. Taste and add some more Cajun seasoning if it's not spicy enough

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!

RECIPE NOTES

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough

- Use a container or bag that is suitable for freezing.

- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)

- Make sure it is piping hot all the way through before serving.

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
38 Comments
    1. 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.

  1. 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.

  2. 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

    1. Hi Pauline
      So lovely to hear that you’ve enjoyed it and adapted to suit your family! Thanks for getting in touch. 🙂

    2. 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!!!!

    1. 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.

  3. 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.

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Slimming World Recipes
A blog about 3 fat chefs and friends, on their Slimming World Journey!
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