Slimming World Recipe – Syn Free Savoury Rice

Over the last few weeks, savoury rice has been one of my favourite meals. It tastes fantastic, is cheap, filling, syn free, and quick and easy to prepare. Another great benefit is how easy it is to adapt to be vegetarian and/or Low FODMAP.

Slimming World Recipe - Syn Free Savoury Rice

You will need:

  • Onions (WARNING: Onions are high in FODMAP - use the green part of several spring onions for Low Fodmap)

  • Green peppers

  • Baby corn (WARNING: Corn is high in FODMAP. Chopped courgette/zucchini is a great alternative)

  • Cooked Ham (Or any other cooked meat – You can, of course, cook some meat first!)

  • Tomatoes

  • Stock cube - I used chicken. (Stock cubes contain onion powder - avoid this step for a Low FODMAP version)

  • Low calorie cooking spray

Optional:

  • Grated Cheddar Cheese (30g or 40g of a reduced fat variety) – Remember that cheese may cause issues for IBS sufferers

 

Method

Cook the rice to the packet instructions.

Whilst the rice is cooking, chop the onions, peppers, baby corn, tomatoes and cooked meat into little chunks.

Fry the onions, peppers and baby corn in low calorie cooking spray until almost cooked. Then add the tomatoes and chopped meat.

Add a little hot water to the stock cube to dissolve. You need just enough liquid to soak into the rice (so not too much) and finish off the delicious flavour.

Drain the rice and add it to the vegetables.

Add the stock to the rice and vegetables and then stir to combine. Cook until the liquid has soaked into the rice. If necessary turn up the heat a little to help it along but remember to keep stirring to prevent the rice sticking to the pan.

Dish up, sprinkle a little cheese through and enjoy.

 

Low Fodmap Method

Cook the rice to the packet instructions.

Whilst the rice is cooking, chop the spring onions, peppers, cougette/zucchini, tomatoes and cooked meat into little chunks.

Fry the spring onions, peppers and cougette/zucchini in low calorie cooking spray until almost cooked. Then add the tomatoes and chopped meat.

Drain the rice and add it to the vegetables. Keep stirring to combine the ingredients and coat the roat in the vegetable flavours.

Dish up and, if acceptable for your IBS, sprinkle a little cheese through. Enjoy.

Slimming World Recipe - Syn Free Savoury Rice

This particular creation incorporates some cooked ham that I had in the fridge but there are lots of different options which are just as flavoursome. As I create more delicious alternatives I will be sure to post them here for you all to enjoy. Is this dish something that you would try? I can’t seem to get enough!

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New Slimming World recipe every Thursday at 18:30pm (BST)!

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