How Many Syns In Savoury Rice? Is It High In Syns? - Our SW Syn Guide
Savoury rice goes well with anything, whether you're cooking up some chicken for dinner or fish, but does this kind of rice have syns on the slimming world?
If you are making your own savoury rice at home, you can likely have it syn free, since rice is syn free on the plan, but when buying savoury rice from the store in pre-packaged types, you will have to syn them between 7.5 and 9 syns.
In our guide below, we will discuss why savoury rice can be so high in syns, syn values of savoury rice as well as how to make your slimming world-friendly rice at home for 0.5 syns!
Why Is Savoury Rice High In Syns?
At 7.5 syns to 9.5 syns, savoury rice is very high in syns when buying the packaged versions from the store, this is because these microwaveable packs of rice contain oil inside of them, to help keep the grains separate during cooking.
To save syns we suggest making your own savoury rice at home with normal boiling to reduce oil consumption, which we will get on to later.
Syn Values Of Savoury Rice
Savoury rice has a wide range of syns depending on the brand you buy from and the ingredients, to help you stay on track, we've listed some popular syn values down below.
Aldi Worldwide Foods Special Savoury Chicken Rice 250g - 9 syns.
If you find store-bought savoury rice to be too high in syns, we've got a great low-syn slimming world-friendly recipe for you to try making at home down below which only has 0.5 syns a serving!
125g of diced chicken breast.
One onion, carrot and celery diced.
Two garlic cloves.
Grated ginger around a teaspoon.
Half a red pepper and green pepper diced.
Two teaspoons of paprika.
Half a spoon of soy sauce.
Six spoons of sweetcorn.
Two cups of chicken stock.
Cup of rice.
Spoon of sesame oil.
Begin by spraying a frying pan with some low cal cooking spray then add in the chicken plus some seasoning and paprika, and fry off until it becomes brown.
Next, add in all your veggies and fry for a few minutes, then the garlic and ginger, frying for around an extra minute, add in the rice, soy sauce and oil.
Pour in all of your chicken stock, bring the mix to a boil reduce the heat and allow the rice to cook for 15 minutes, then an additional 15 off the heat with the lid on. Serve with your spring onions and enjoy!
Overall, savoury rice can be made very low in syns as long as you keep an eye on the amount of oil you are using. Store-bought savoury rice is very high in syns because the packs contain lots of oil in order to keep the grain separate and to help with the steaming process when you reheat them, you can expect to spend nearly half of your daily syn allowance by using these packs.
Jennifer is a certified nutritionist and weight loss coach with a Master's in Nutrition from Cambridge. With over 10 years experience, she shares healthy recipes and science-backed slimming tips on SheCooksSheEats to help people reach their wellness goals. Jennifer stays up-to-date by regularly attending conferences and continuing her nutrition education. She aims to provide research-backed advice to inspire balanced, happy living.