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?
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!
As 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!
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.
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?
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.
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