Rice isn’t just a side dish; it can be a great basis for many delicious meals! If you’re following the Slimming World diet or just aiming for healthy eating, rice dishes can be satisfying and nutritious. In this blog post, I’ll explore some easy rice recipes that will fit perfectly into your meal plans.
Why Rice is a Dieter’s Best Friend
Rice is versatile, quick to cook, and filling. For those on the Slimming World diet, choosing the right type of rice can make all the difference. Brown and basmati rice are better options due to their low glycaemic index, which means they release energy slowly and keep you fuller for longer. You can pair rice with veggies, lean proteins, or spices to create a meal that’s not just healthy but also full of flavour. Rice is gluten-free, making it a great choice for those with dietary restrictions.
Cooking rice can be easier than you think. With a few basic steps, you can achieve fluffy and tasty results every time. Rinse your rice to remove excess starch, use the correct water-to-rice ratio, and keep an eye on the cooking time to prevent mushy rice. Master these basics, and you’re onto a winner.
Egg Fried Rice
Egg fried rice is a comfort food favourite, often seen as a takeaway treat. But did you know you can make a healthier version at home? By using low-calorie spray oil instead of regular oil, you can reduce the fat content significantly.
Start by cooking your rice and letting it cool, which prevents it from becoming sticky when frying. To cool it quickly simply run cold water over it until it is cooled. In a non-stick pan, scramble some eggs with a little spray oil, then set aside. Add chopped onions, peas, and carrots to the pan, and stir-fry until soft. Mix in the cooked rice and eggs, adding a splash of soy sauce for flavour. Voilà! You’ve got a delicious, low-syn egg fried rice that tastes just like your favourite takeaway.
This egg fried rice isn’t just low in calories; it’s also rich in protein from the eggs and packed with nutrients from the vegetables. It’s an ideal option for a quick lunch or dinner. You can customise it by adding other veggies like peppers or even some cooked chicken.
Pilau Rice for Slimming World
Pilau rice is known for its aromatic spices and rich flavours. While traditional pilau might be high in calories due to the use of oils and nuts, it’s possible to enjoy a lighter version that’s just as tasty.
To make Slimming World-friendly pilau rice, start by rinsing your basmati rice thoroughly. In a saucepan, heat some low-calorie spray oil and sauté cumin seeds, cloves, and a cinnamon stick until fragrant. Add in chopped onions and allow them to soften, stirring occasionally. Mix in the rice and coat it with the spices. Pour in water, cover, and simmer until the rice is cooked.
This dish is fragrant and full of flavour, without excess oil so there is no guilt. The spices add depth, while the low-calorie spray oil keeps it healthy. Serve it alongside grilled chicken or roasted veggies for a complete meal that’s sure to help with weight loss.
Mushroom Rice Full
Mushroom rice is a simple yet delicious dish that can be a great addition to any meal. Mushrooms are low in calories and provide a rich, umami flavour, making them a perfect ingredient for healthy rice dishes.
Begin by sautéing garlic and onions in low-calorie spray oil until soft. Add sliced mushrooms and cook until they’re golden brown. Stir in your choice of rice, brown rice works particularly well here, and add vegetable stock. Cover and simmer until the rice is tender and has absorbed all the liquid.
The result is a comforting and hearty rice dish that’s full of flavour. Mushrooms add a savoury depth, while the garlic and onions give it a homely touch. Pair this with a salad or grilled fish/chicken for a balanced and satisfying meal.
Coconut Rice With a Slimming Twist
Coconut rice is often seen as a luxurious dish, thanks to its rich and creamy taste. But it doesn’t have to be calorie-heavy. By using light coconut milk instead of full-fat, you can enjoy the same flavours without compromising your weight loss.
Rinse your rice and place it in a pot with light coconut milk, water, and a pinch of salt. Bring it to a boil, then lower the heat and cover. Simmer until the rice is fluffy and fragrant. If you fancy, you could toss in some shredded coconut or a sprinkle of lime zest before serving.
This lighter coconut rice is still creamy, perfect for pairing with spicy curries. It’s a great way to enjoy a tropical twist with any of your favourite meals.
Vegetable Fried Rice
Vegetable fried rice is a go-to dish for anyone looking to pack more veggies into their meals. It’s colourful, nutritious, and can be prepared really easily.
Start with cooked and cooled rice. In a hot pan, use low-calorie spray oil to cook chopped garlic, onions, and your choice of vegetables like peppers, broccoli, and carrots. Toss in the rice and mix it all together. A splash of soy sauce and a sprinkle of sesame seeds add the finishing touches.
This dish is a perfect mix of colours and flavours. It’s not only healthy but also very versatile, you can use whatever vegetables you have in the fridge. It’s an easy way to ensure you’re getting your daily veggies too.
Spanish Rice Without the Calories
Spanish rice is traditionally full of spices and tomatoes and it can easily be adapted to fit a Slimming World plan.
In a saucepan, sauté onions and garlic with low-calorie spray oil. Add brown rice and toast it slightly before mixing in diced tomatoes, peppers, and smoked paprika. Pour in chicken or vegetable stock, bring to a boil, then simmer until the rice is cooked through.
This Spanish rice is smoky and delicious, with a hint of sweetness from the tomatoes. It’s a fantastic side dish for grilled meats. You get all the taste without the extra calories, making it a perfect for healthy eaters.
Lemon and Herb Rice
Lemon and herb rice is perfect for those who prefer lighter flavours. It’s simple to make and goes well with a variety of meals.
Start by cooking your choice of rice in vegetable stock to add depth of flavour. Once done, stir in fresh lemon juice, zest, and chopped herbs like parsley or dill. A pinch of salt and pepper to taste completes the dish.
This rice is zesty and bright, making it an ideal pairing for fish or chicken dishes. The lemon adds a tangy kick, while the herbs give it freshness.
Cauliflower Rice for a Low-Calorie Alternative
If you’re looking to cut calories even further, cauliflower rice is an excellent substitute for regular rice. It’s low in calories, carbs, and is so nutritious.
Grate a head of cauliflower or pulse it in a food processor until it resembles rice grains. In a frying pan, use low-calorie spray oil to cook it with a bit of garlic and a pinch of salt. It only takes a few minutes to cook through.
Cauliflower rice is incredibly versatile and can be seasoned with your favourite spices or herbs. Whether served as a side or used as a base for stir-fries, it’s a delicious way to keep your meals light and healthy.
I enjoy it to stuff peppers for a carb free alternative!
Thai Basil Rice
Thai basil rice is fragrant, flavourful, and can be made easily in a slimming-friendly way.
Cook jasmine rice and set aside. In a pan, stir-fry garlic, ginger, and chillies with low-calorie spray oil. Add in the rice along with fresh basil leaves and a splash of lime juice.
Thai Basil rice is packed with flavour and is perfect for those who love a bit of spice.
Courgette Rice
Courgette rice puts a fun twist on your regular rice dishes.
Grate some courgette and squeeze out the excess moisture using a clean tea towel. Cook it with onions and garlic in low-calorie spray oil before mixing in cooked rice. A sprinkle of parmesan cheese adds a delicious extra cheese flavour.
It’s an excellent way to sneak in more vegetables and makes for a fantastic side dish or light main.
Conclusion
Rice dishes, when done right, are a fantastic part of a healthy diet. They can be light, satisfying, and full of flavour. By making smart choices and using the recipe ideas above, you can enjoy your meals without straying from your Slimming World plan. Whether you’re in the mood for something spicy, creamy, or fresh, there’s a rice dish for you. Use the tips above and create something you love. Experiment with different ingredients and flavours!
