Syn Free Dirty Rice

Dirty rice is a recent phenomenon in slimming world circles, due to it being a delicious and inexpensive option for lunch or dinner. This dirty rice dish has origins in the "Dirty South", the southern states of America such as Georgia, Louisiana and Alabama, known for hearty and fulfilling soul food. 

For this reason, my spin on dirty rice is an adaptation of a Louisiana recipe. The below quantities will make four servings.

Ingredients

• Frylight 
• 1/2 lb 5% pork mince
• 1/2 cup sliced onions (I used white onions and spring onions)
• 1/2 cup sliced red pepper
• Finely sliced jalapeno pepper (1/2 tbsp would be mild, a full tbsp for medium, etc)
• 2 bay leaves
• 2 cups long grain white rice
• 3/4 cup beef stock
• 3 tsps Schwartz Smoky Cajun mix OR 
• 1/4 tsp cumin / 1/2 tsp cayenne pepper / 1/2 tsp cajun powder
• Pinch of salt
• Dash of Tabasco or Franks Hot Sauce to taste

Method:

1. Pre-cook the long grain rice until fluffy, and set aside.
2. Spray a large skillet or frying pan with frylight.
3. When the pan is hot, add the peppers, onion and pork mince and allow them to saute.
4. Add the bay leaves, jalapenos and spices and stir through the ingredients for a further 2-3 minutes until the smell of the spices fills the room! 
5. Add the beef stock and rice and cook for a further 3 minutes, stirring throughout.
6. Serve in a bowl, with tabasco or hot sauce to taste.

TOP TIPS:

• If you want to make this recipe even more authentic, ask the butcher for chicken liver instead of pork mince, this is what gives the rice the true "dirty" look.
• Beef mince can be used if you can't get pork mince.
• For an extra protein boost or a bit of showmanship, crack an egg on top for the last 4 minutes.
• If you're on an Extra Easy SP day, swap out the rice for cauliflower rice

Would love to hear what you think of this recipe, let us know in the comments.

You might also like to try our Nando's inspired spicy rice recipe next!

Authentic Moroccan Slimming World Curry

I love a good slimming world curry as much as the next person. And on a Sunday evening, a syn free curry is the best option for me as I've used the rest of my syns on wine.

I recently went down the wrong aisle in a local supermarket and found myself buying this Tagine. I knew it looked cool, but wasn't really sure where to start with ideas for slow cooking. Slow cooking is popular with slimming world followers - Tagines not so much. However they are cheaper at about €25/£20 - and are similar to slow cookers in that there is little fuss, you don't need to use a ton of pots and pans. you can cook your meal over a number of hours and with the lid on, the moisture is retained, the flavours are teased out and the meat is delectably tender. 

The below recipe was inspired by a jamie oliver version, I've converted it to be a syn free slimming world curry recipe. Perfect to try out on a lazy sunday :)

Ingredients

• 1lb diced lamb (beef or chicken can also be used)
• Small tin of chickpeas
• 1/2 small butternut squash, diced
• 1 onion
• Frylight Spray
• Tin of chopped tomatoes
• 1 cup of vegetable stock
• Fresh coriander

For the spice Mix:

• 1 tablespoon chopped ginger
• 1 tablespoon ras al hanout spice mix
• 1 teaspoon ground cinnamon
• 1/2 teaspoon sweet paprika
• Sea Salt and Black Pepper

Method:

1. In a bowl, mix the spice mix ingredients.
2. Add the lamb to the spice mix and massage using your hands - ensure the meat is well coated.
3. Cover with cling film and pop it in the fridge for a few hours (or overnight if you have the time to spare.)
4. Spray a pan with frylight and brown the lamb on a medium heat for 5 minutes.
5. Add the onions and fresh coriander and cook for a further 5 minutes.
6. Tip in the chickpeas, chopped tomato and half the stock
7. Bring to the boil and then take off the pan. At this point, transfer from the pan to the slow cooker or tagine. If using the slow cooker, cook on low for 90 mins. If using a tagine, cook in the oven for 90 mins on 160 degrees. 
8. After 90 minutes, add the butternut squash and cook for a further 90 minutes. 

Garnish with flaked almonds if desired (25g for healthy B). This is a hearty dish, but goes well with crusty brown bread, slimming world wedges or couscous.