Slimming World Recipe:- Chicken Fried Rice, Curry Sauce & Crispy Seaweed

I love a good fakeaway.  This is the first recipe that is suitable for both a wok and an air fry (I used my Tefal Actifryer).  I discovered an amazing Slimming World friendly recipe from Natalie at One Busy WAHM. Read her full recipe here.

Serves 4

Extra Easy Syn Value:- 2.5 per person

Healthy Extras:-  None

You will need:- 
Low calorie cooking spray
350g cooked and cooled long-grain 
200g frozen peas
Salt and freshly ground black pepper
2 large eggs lightly beaten
3 tbsp light soy sauce
1 clove garlic, finely chopped
400g fresh bean sprouts, rinsed
6 spring onions, very finely sliced
6 mushrooms, sliced
Leftover roast chicken, shredded OR 4 chicken beasts cooked and shredded
tablespoon of sesame oil
Low calorie cooking spray
1 onion, peeled and finely chopped
2 garlic cloves, peeled and crushed
1cm piece root ginger, peeled and finely grated
1 tbsp curry powder
400g can chopped tomatoes
60ml vegetable stock
2 tbsp sweetener
50g fat free natural fromage frais
1 tbsp of freshly chopped coriander
1 tbsp of freshly chopped mint


Curry Sauce:- 

Spray a pan with low calorie cooking spray and place over a medium heat. Add the onion and garlic and cook until soft. Add the ginger and cook for 1-2 minutes, then add the curry powder and cook for a further 1-2 minutes.

Add the tomatoes, stock and sweetener and bring to the boil. Reduce the heat and simmer for 12-15 minutes.

Transfer the sauce to a food processor and blend until smooth. Return to the pan, add the fromage frais, coriander and mint and gently heat through before serving (do not boil or the fromage frais will curdle).


To cook in a hot air fryer, add all the veg in the machine with half a tablespoon of sesame oil and cook for 10 mins. When this has cooked add the cooked rice, chicken, soy sauce, egg and the other half of the tablespoon of oil and cook for a further 10 mins then serve.

Spray a wok or large frying pan with low calorie cooking spray and place over a high heat. When it is almost at smoking point, add the cooked rice and stir-fry for about 3 minutes.

Add the peas, stir-fry for 5 minutes and season well. Add the beaten eggs and stir-fry for another minute.

Stir in the soy sauce, bean sprouts, mushrooms and most of the spring onion and cook for 2 minutes or until the eggs have set

To make the crispy seaweed I used this amazing recipe from Natalie at One Busy WAHM.  It is only 2 syns per portion and tastes DELICIOUS! Click her image below and visit her site for the full recipe, you won't regret it!

Recipe here
L x