Syn Free Chicken & Bacon Dirty Rice Recipe | Sugar Pink Food

Syn Free Chicken & Bacon Dirty Rice Recipe

For a long time now I have wanted to have a go at making 'Dirty Rice'. This is a traditional Cajun and Creole dish made from white rice which gets a "dirty" color from being cooked with the flavours and meat. Traditionally it can be made with livers or minced meat, but I really fancied chicken and bacon at the time of creating this! I packed it with plenty of speed foods like peppers and onion. 

I was amazed how well this came out, and it will become a new favorite of mine.  I also ate some cold the next day, and it was delicious for lunch.

Syn Free Chicken & Bacon Dirty Rice Recipe

Extra Easy Syn Value: Syn Free

Healthy Extras: None

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You will need:

200g Rice long grain rice, cooked. 
500g diced skinless chicken breast 
4  Bacon Medallions, all visible fat removed, cut into strips
1  Red Pepper sliced
1  Red Onion diced
2 Spring Onion, Finely chopped
1 Tin sweetcorn, drained
2 tsp smoked paprika
1 tbsp Cajun Seasoning
1 tsp minced garlic
1  Chicken Stock Cube, desolved in 125ml water.
2 Tbsp Worcestershire Sauce
1 tsp balsamic vinegar


Spray a large frying pan with Frylight, then fry the onions, bacon and chicken until they are browned

Add the smoked paprika, garlic, and Worcestershire Sauce. Stir and allow to cook for another minute

Add the peppers, spring onion and sweetcorn and stock. Cook for a further two minutes.

Stir in the cooked rice, mixing well to ensure it is fully coated in the flavours.

L x


Syn calculations are all carried out as a paying Slimming World member. I am not a consultant!  It is always recommended to check syn values yourself. 

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