Syn Free Savoury Rice | Slimming World

This is a quick, easy and more importantly, Syn free recipe for an old Slimming World favourite – Syn Free Savoury Rice! A great accompaniment to any meal!

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Syn Free Savoury Rice | Slimming World 1

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 👍

This savoury rice is a tasty alternative to vegetables or potatoes, or you can just have it on its own as a complete meal. You can also add pretty much whatever extra vegetables or meats and fish that you want.

Syn Free Savoury Rice | Slimming World 2

 

This Syn Free Savoury Rice has loads of Speed Foods in already, but you can add loads of different speed foods to it too – why not take a look at our Slimming World Speed Food List?

There’s no need to reach for a packet rice mix (which can contain Syns!) when we’ve got loads of recipes to try.

This Syn Free Nando’s Spicy Rice is packed full of tasty flavours and perfect with our Syn Free Nando’s Peri Peri Chicken!

Syn Free Savoury Rice | Slimming World

We’ve also got our mega popular Syn Free Dirty Fried Rice – it’s a whole meal in one, and sooooo good!

Syn Free Savoury Rice | Slimming World

Love this Syn Free Savoury Rice recipe? Tag us!

If you make this Syn Free Savoury Rice 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 Savoury Rice?

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Syn Free Savoury Rice | Slimming World 3

This Syn Free Savoury Rice really doesn’t need anything fancy to make it. As always, investing in a goodlarge frying pan is so useful as you’ll use it over and over.

One with a lid is especially useful when cooking things like this Syn Free Savoury Rice, and you can pick one up over on Amazon.

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! We used the Sunflower one for this Syn Free Savoury Rice recipe, and it was fab!

Frylight Syn Free Savoury Rice | Slimming World

How many Syns are in this Syn Free Savoury Rice?

This Syn Free Savoury Rice is, errr…Syn Free! It also has a whole load of Speed Food too!

If you fancy giving this Syn Free Savoury Rice a bit of a kick, then you could add a pinch of chilli flakes! Or try our Syn Free Indian Fried Rice!

Syn Free Savoury Rice | Slimming World

 

This Syn Free Savoury Rice is not suitable for Slimming World Extra Easy SP.

Can I freeze this Syn Free Savoury Rice?

suitable-for-freezing-recipe-card

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.

Make sure it’s piping hot before serving!

How do I make this Syn Free Savoury Rice?

Step 1

Over a medium heat, spray a large frying pan with Frylight and cook the onions for around 5 minutes until softened.

Syn Free Savoury Rice | Slimming World Step 1

Step 2

Stir in the peppers, carrots, mushrooms, turmeric and curry powder and cook for another couple of minutes.

Syn Free Savoury Rice | Slimming World Step 2

Step 3

Mix up the stock cube with the hot water.

Step 4

Add the rice to the pan and another few sprays of Frylight so the rice doesn’t stick together. Stir well.

Step 5

Add the stock, peas, and sweetcorn. Stir and bring to the boil.

Syn Free Savoury Rice | Slimming World Step 5

Step 6

Cover the pan and lower the heat. Allow to simmer for 15 minutes or until the rice is tender, stirring occasionally.

Step 7

Serve immediately on its own, or with your choice of meal!

Syn Free Savoury Rice | Slimming World Step 7

 

Like this Syn Free Savoury Rice? Why not try some more of our rice recipes?

Syn Free Savoury Rice | Slimming World 2
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
pre-order-pinch-of-nom-cookbook-1
Syn Free Cajun Dirty Rice | Slimming World

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Pre-Order Our Cookbook Now!

We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available for pre-order!!

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The book will feature 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use!

Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing.

The book will be released on the 21st March 2019, and if you pre order now you won’t be charged until it’s released.

Check out our cookbook page for more information!

Syn Free Savoury Rice

Votes: 128
Rating: 3.31
You:
Rate this recipe!

Servings

Prep Time

Cooking Time

people 5 minutes 30 minutes

Calories

WW

Slimming World 

379kcal 4

Smart Points (Flex/Freestyle)

Zero

Syns

Per people Per people Per people
Gluten Free icon
INGREDIENTS
Please don't take a screenshot. These recipes are updated often!
if you get a blank screen when printing, please open the website in a browser & not the facebook app.

INSTRUCTIONS
  1. Over a medium heat, spray a large frying pan with Frylight and cook the onions for around 5 minutes until softened.
  2. Add the peppers, carrots, mushrooms, turmeric and curry powder and cook for another couple of minutes.
  3. Mix up the stock cube with the hot water.
  4. Add the rice to the pan and another few sprays of Frylight so the rice doesn't stick together. Stir well.
  5. Add the stock, peas, and sweetcorn. Stir and bring to the boil.
  6. Cover the pan and lower the heat. Allow to simmer for 15 minutes or until the rice is tender, stirring occasionally.
  7. Serve immediately on its own, or with your choice of meal!

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.

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
13 Comments
  1. Just made this with added Chicken breast for my lunches next week. Easily enough for 4 lunch meals, easy to make and very tasty!!!

  2. made this the other night for dinner, was very very tasty will certainly be making this again & maybe adding some chicken or serving with some sausages next time

    1. Hi Laura,
      The good thing abput this recipe is you can add pretty much whatever meat or veg you want and it will still taste great. I love it with chicken too 🙂

  3. Tried this for the first time this week and loved it, I did use medium curry powder though as I like a bit more spice and I chucked in some tomatoes I had in the fridge, it was lovely, I will definitely be making this again!

    1. Hi Deb
      You’ll need to be very cautious with reheating cooked rice, as it can cause food poisoning if it isn’t cooled and stored correctly. We would always recommend that you cook and serve rice straight away wherever possible.

  4. Hi I have just made this rice with onions,diced carrots,butternut squash and frozen peas and served it with lean pork steaks marinated in soy sauce ginger and chilli. It was delicious. Enjoyed it very much

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