Syn Free Indian Fried Rice | Slimming World

This Syn Free Indian Fried Rice recipe is easy to prepare, quick to cook and mega tasty if you add the right ingredients. Chinese stir fry is the norm, but why not try Indian?!
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Syn Free Indian Fried Rice | Slimming World 1

A proven track record of being super yummy. Personally, I’d choose and Indian takeaway over a Chinese any day of the week.

Syn Free Indian Fried Rice | Slimming World 2

So that got me thinking… why not have a 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.

Syn Free Indian Fried Rice | Slimming World 3

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.

Syn Free Indian Fried Rice | Slimming World - ingredients

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 5

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.

Syn Free Indian Fried Rice | Slimming World 6

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.

Some of you love this Syn Free Indian Fried Rice recipe!

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

What do I need to make this Syn Free Indian Fried Rice?

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We used the Lékué Rice and Grain Cooker to cook the rice for this Syn Free Indian Fried Rice. You could make it in a pan on the stove, but the Lékué Rice and Grain Cooker makes things so much quicker and easier I really would recommend you give it a go.

Those of you that are regular visitors to our website will probably know that we’ve used it in a previous recipe (which you can find here), and we were really impressed with the results. So much so that we use it every time we cook rice nowadays.

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 Find Out More

How many Syns are in this Syn Free Indian Fried Rice?

This is completely Syn Free.

Want to see how easy it is to make this Syn Free Indian Fried Rice? Watch the video!

How do I make this 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 👍

Step 1

Chop all the veg, ensuring thick chunks of onion and pepper. Finely dice the carrot and tomatoes.

Step 2

Liberally spray Frylight in a frying pan and put on a high heat. Add spices once Frylight is bubbling hot.

Syn Free Indian Fried Rice | Slimming World - spices

Step 3

Stir spices for 10 – 20 seconds

Step 4

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.

Syn Free Indian Fried Rice | Slimming World - veg

Step 5

Add the cooked rice and stir again for 2/3 mins until the veg and spices have incorporated into the rice.

Syn Free Indian Fried Rice | Slimming World - rice

Step 6

At the last minute add the chopped coriander and stir once more. Serve (with a squirt of fresh lime if you like)

Syn Free Indian Fried Rice | Slimming World - corinader

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? Check out some of our other Slimming World Rice recipes!

Syn Free Nando's Spicy Rice
Syn Free Savoury Rice | Slimming World
syn free nandos spicy rice | Slimming World-3
Syn Free Nando's Spicy Rice | Slimming World
Syn Free Mexican Rice | Slimming World-1
Syn Free Mexican Rice | Slimming World
Indian Fried Rice-Featured
Syn Free Indian Fried Rice | Slimming World
Slimming World Syn Free Group Tasters #FreeFoodFeb
Syn Free Fakeaway Fried Rice | Slimming World
Syn Free Cajun Dirty Rice | Slimming World-2
Syn Free Cajun Dirty Rice | Slimming World

 

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Syn Free Indian Fried Rice | Slimming World

Votes: 9
Rating: 4.56
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Rate this recipe!

Servings

Prep Time

Cooking Time

people 5 minutes 15 minutes

Calories

Weight Watchers

Slimming World 

248kcal 5

Smart Points (Flex/Freestyle)

Zero

Syns

Per people Per people Per people
Suitable For Freezing icon Gluten Free icon Dairy Free icon
INGREDIENTS
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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 spices for 10 - 20 seconds
  4. 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
  5. Add the cooked rice and stir again for 2/3 mins until the veg and spices have incorporated into the rice.
  6. At the last minute add the chopped coriander and stir once more. Serve (with a squirt of fresh lime if you like)

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

RECIPE NOTES

We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

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.

If making this recipe Gluten Free please make sure to check the ingredients that you’re using

Especially things such as; 

- Stock cubes
- Soy sauce - substitute with Tamari.
- Worcestershire sauce - substitute with Henderson’s Relish.
- Etc.

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
17 Comments
  1. Another tasty yet quick & easy meal. Just added chicken. Easy to adapt flavour to personal taste too, thumbs up again to Pinch of Nom

  2. Hi, I LOVE your Cajun Dirty rice and I am looking forward to trying this recipe too. However, we don’t like bell peppers, what veg would you recommend to replace them please?

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