Syn Free Indian Fried Rice | Slimming World

Stir fry is a staple quick cook. Easy to prepare, quick to cook and mega tasty if you add the right ingredients. Chinese stir fry is the norm, and why not?! A proven track record of being super yummy. Personally, I’d choose and Indian takeaway over a Chinese any day of the week. So that got me thinking… why not have an Syn Free Indian Fried Rice?
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Syn Free Indian Fried Rice | Slimming World

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 👍

No more difficult to prepare or cook than a regular stir fry, but with all the great tastes of India. Great to serve on the side of a delicious curry, or fantastic standing pride of place as the main event. Enjoy!

Syn Free Indian Fried Rice | Slimming WorldAs always with these sorts of dishes, the spices (and amounts of) can be tailored to your own personal tastes and preferences. Have a go at your own flavour combinations! For extra body you could also add chicken or turkey to the dish, have a play and make it your own!

Syn Free Indian Fried Rice | Slimming World

There are a few spices in this Syn Free Indian Fried Rice, but you could replace the ground coriander,  garam masala or curry powder, ground ginger and chilli powder with a teaspoon of Korma spice mix and a teaspoon of Tikka spice mix.

However, be sure to check the syns as some have quite a high syn value due to added sugar.

Syn Free Indian Fried Rice | Slimming World

This Syn Free Indian Fried Rice recipe will take you less than 30 minutes to prepare if you have the rice cooked already. If not then just add another 10-15 minutes on to cook the rice.

A note about reheating rice

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.

Without getting too technical uncooked 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 will be destroyed by reheating the rice thoroughly.

If you intend cooking the rice for this Syn Free Indian Fried Rice in advance then you should do the following :

  • Cool the rice as quickly as possible (ideally within one hour) then fridge it immediately. You can split larger portions up into smaller batches to cool quicker.
  • Reheat and use the cooked rice that has been 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.

Can I freeze this Syn Free Indian Fried Rice?

Yes, this can be frozen, but please remember to follow the guidelines above, and also;

  • 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.

For more information about reheating rice please take a look at the NHS website.

Like this Syn Free Indian Fried Rice? Why not try some more of our vegetarian recipes?

Syn Free Salt and Pepper Chips | Slimming World
Low Syn Christmas Cakes | Slimming World-5
Low Syn Christmas Cakes | Slimming World
Syn Free Vegetable Tart | Slimming World-1
Syn Free Vegetable Tarts | Slimming World
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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 Sunflower or Olive Oil flavours are ideal for this Syn Free Indian Fried Rice recipe.

Frylight Syn Free Indian Fried Rice | Slimming World

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Syn Free Indian Fried Rice | Slimming World

Votes: 16
Rating: 3.94
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Servings

Prep Time

Cooking Time

people 5 minutes 15 minutes

Calories

Weight Watchers

Slimming World 

248kcal 5

Smart Points (Flex)

Zero

Syns

Per people Per people Per people
Suitable For Freezing icon Gluten Free icon Dairy Free icon
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INGREDIENTS
Please don't take a screenshot. These recipes are updated often!

INSTRUCTIONS
  1. Chop all the veg, ensuring thick chunks of onion and pepper. Finely dice the carrot and tomatoes
  2. Liberally spray Frylight in a frying pan and put on a high heat. Add spices once frylight is bubbling hot
  3. Stir in spices for 10 - 20 seconds and then add all the veg. Keep and eye and mix regularly to stop it sticking and burning. Do this for around 10 minutes, or until the veg has softened, but still with some bite
  4. Add the cooked rice and stir again for 2/3 mins until the veg and spices have incorporated into the rice. At the last minute add the chopped coriander and stir once more
  5. Add to plate, squirt of lime, bosh!

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