Better-than-takeaway Syn-free fried rice

Fried rice – I love it!

There are quite a few recipes floating around out there for Slimming-World friendly fried rice, but most of the ones I’ve tried turned out a bit bland.

So, after a lot of trial and error, I’ve come up with my own recipe. It’s syn-free and I think I think it tastes better than what we usually get from the local Chinese takeaway.

Start by rinsing and boiling some rice – I use basmati. Try to not over-cook the rice.

Then, strain the rice and rinse it off again with cold water

All the rinsing helps to keep the rice from going gloopy. The post-boiling rinse is most important as it clears away any excess starch and stops the cooking process. I leave the rice in the strainer while I get on with the next bit.

You need a pretty big wok for this. Get it really hot and a good spray of Fry Light. Keep the FryLight out – you’re going to be needing it again.

Then, crack in two eggs and scramble.

Once the egg is done, give the wok another coating of FryLight, and add the rice.

Another spray of Fry-Light, and fry the rice. Don’t stir it constantly. Instead, let it sit for a few moments, then spray with FryLight,  and stir. Sit, FryLight, Stir. Sit, FryLight, Stir. Keep going.

Once the rice had fried for three or four minutes, add a chicken Stock Pot and a splash of soy sauce. Mix together. Then: sit, FryLight, stir. For a little bit longer.

Here’s a photo of the rice when it was finished cooking.

I don’t normally add veggies because Daddy-man doesn’t like them in the rice. But, it does work and I’ve indicated what to do with vegetables in the full instructions below.

That’s it. Serve up with your favourite Chinese-inspired dish, or enjoy it on its own. We love it with Diet Coke Chicken.

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Ingredients

• 150g basmati rice
• FryLight
• Vegetables of choice, finely chopped (optional)
• 2 eggs
• 1 chicken Stockpot (or other flavour)
• Soy sauce

Method

1. Rinse the rice to remove any extra starch, then boil until it’s done – but don’t let it go gloopy. Take the rice off the heat, drain it and rinse with cold water to stop the cooking process.
2. Optional: fry veg in FryLight. Once done, put the veggies in a bowl and set to the side.
3. Heat up the pan again – get it really hot this time – and spray it well with FryLight. Break eggs into the bottom of the pan and scramble them.
4. Spray FryLight again and add the rice. Fry for a few moments, then spray with FryLight and stir. Repeat. Keep going.
5. Add the Stockpot, a splash of soy sauce and the veggies if desired. Fry a bit longer, spraying again with FryLight and stirring, serve.

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