Savoury Rice
This is a quick, easy and more importantly, slimming friendly Savoury Rice! It’s perfect for calorie counting and plans like Weight Watchers.
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NutritionPer Serving
- Calories379
- Carbs80g
- Protein9g
- Fat2g
- Saturates0.3g
- Sugars5g
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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 to know in the blurb!
Forget about the store bought packet mixes, this Savoury Rice is likely to be lower on calories and Points AND it tastes better too – result!
It’s a really tasty alternative to vegetables or potatoes and can even be enjoyed on its own as a complete meal. You can add whatever extra vegetables you want and you could even throw in some meat or fish if you fancied!
The turmeric gives it that classic, golden colour and the curry powder helps to pack a flavour punch. This Savoury Rice would also work really well when served as part of a buffet or a picnic.
What diets is this Savoury Rice suitable for?
This Savoury Rice recipe is suitable if you’re gluten free as long as you swap out the stock for a gluten free alternative.
It’s also suitable for vegetarian, vegan and dairy free diets.
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Savoury Rice?
Nope! This recipe is super simple!
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‘Simply and easy to do. I doubled up on the ingredients to have handy in the fridge as a quick snack or part of a meal. I am going to have this tonight with Keema stuffed peppers.’
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A good frying pan with a lid is especially useful when cooking things like this Savoury Rice, and you can pick one up over on Amazon.
A good, sharp knife makes cooking much safer and easier – it’s an essential tool in our opinion and you can find one over on Amazon.
How many calories are in this Savoury Rice?
There are 379 calories in each portion of this Savoury Rice which means it falls into our Everyday Light recipe category.
This Savoury Rice is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Over a medium heat, spray a large frying pan with low calorie cooking spray and cook the onions for around 5 minutes until softened.
Step 2
Add the peppers, carrots, mushrooms, turmeric, and curry powder, and cook for another couple of minutes.
Step 3
Mix up the stock cube with the hot water.
Step 4
Add the rice to the pan and give it another few sprays of low calorie cooking spray so the rice doesn’t stick together. Stir well.
Step 5
Add the stock, peas, and sweetcorn. Stir and bring to the boil.
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!
What should you should serve with this Savoury Rice?
Any of the following go really well with Savoury Rice, but that said, it’s also filling enough to be eaten on its own:
How do you know when this Savoury Rice is cooked?
When your Savoury Rice is cooked, the vegetables will have softened and the rice will be tender. It should all still have a little bite though!
This will take around 30 minutes total over a medium-low heat on the hob.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Savoury Rice in the fridge?
Once you’ve put it out, you should eat it within an hour
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of this Savoury Rice in the fridge for a day.
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 put it in the fridge immediately. You can split larger portions up into smaller batches to cool quicker.
- 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.
Can I freeze Savoury Rice?
Yes you can! 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.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
As when keeping rice in the fridge, make sure to do the following if you plan to freeze it:
- Cool the rice as quickly as possible (ideally within one hour) then freeze it immediately. You can split larger portions up into smaller batches to cool quicker.
- Freeze as soon as the rice is cold.
- When you reheat any rice, always check it is steaming hot all the way through.
- Don’t reheat cooked rice more than once.
How do I reheat this Savoury Rice?
From chilled: Place in a microwave proof container with a loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes or until piping hot.
For more information about reheating rice please take a look at the NHS website.
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Savoury Rice
This is a quick, easy and more importantly, slimming friendly Savoury Rice! It’s perfect for calorie counting and plans like Weight Watchers.
-
Prep Time
5 MINS
-
Cook Time
30 MINS
- KCals 379
- Carbs 80G
Instructions
- Over a medium heat, spray a large frying pan with low calorie cooking spray and cook the onions for around 5 minutes until softened.
- Add the peppers, carrots, mushrooms, turmeric, and curry powder and cook for another couple of minutes.
- Mix up the stock cube with the boiling water.
- Add the rice to the pan and give it another few sprays of low calorie cooking spray so that the rice doesn't stick together. Stir well.
- Add the stock, peas, and sweetcorn. Stir and bring to the boil.
- Cover the pan and lower the heat. Allow to simmer for 15 minutes or until the rice is tender, stirring occasionally.
- Serve immediately on its own, or with your choice of meal!
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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54 comments
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MattWednesday 12th July 2023
Is this the savoury rice recipe that is used in your KFC rice box??
SharonFriday 14th July 2023
Hi Matt, yes, this is the Savoury Rice recipe that you need to make the KFC Rice Box.
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