The Best Low Syn Egg fried rice – the perfect side dish for all your Chinese Fakeaway dishes.

I already have a yummy Chicken Fried Rice and Crab and Chilli Fried Rice recipe on my blog, both are more of a complete meal than a side dish, but sometimes you just need a simple egg fried rice and this one is really authentic and tastes amazing, all for very little syns.

The only syns in this recipe comes from the little bit of sesame oil that used, by all means, use a cooking spray oil instead to keep it syn free, but really egg fried rice needs that flavour from the sesame oil for that authentic flavour. After all, it is only 0.5 syns per serving using it, so why compromise on flavour just for the sake of saving half a syn. 

Want some yummy Chinese Fakeaway recipes to serve alongside this low syn egg fried rice? Check out these:

• LOW SYN GINGER CHICKEN WITH MUSHROOMS AND NOODLES
• ACTIFRY SWEET AND SOUR CHICKEN BITES
• CHICKEN CHOP SUEY
• BEEF WITH MUSHROOMS IN OYSTER SAUCE
• LOW SYN BEEF CHOW MEIN
• SYN FREE CHICKEN SINGAPORE NOODLES CHILLI BEEF (STOVE TOP AND ACTIFRY)
• CHICKEN FRIED RICE
• LOW SYN GINGER BEEF AND BROCCOLI
• LOW SYN CHINESE PORK
• SWEET AND SOUR CHILLI BEEF
• HOISIN CHICKEN
• CHINESE FIVE SPICE CHICKEN

or head on over to my Full Recipe Index with over 850 delicious Slimming World and Weight Watchers recipes all fully searchable by meal type, ingredients, syn value and smart points etc.

The one bit of advice I always give for making egg fried rice is to always make sure your rice is cold. If you don’t it will go stodgy and just club together. 

If I am planning to make egg fried rice, I always cook it the night before, get it chilled and then it’s all ready for the next day.

To cook perfect rice, you want a double liquid to rice ration. Rinse the rice thoroughly. Then if you are cooking 1 cup of uncooked rice, you want two cups of water. Bring it a boil and then simmer until the liquid is all pretty much absorbed, then turn off the heat, add a lid and do not touch for 10 minutes. The steam trapped underneath will cook the rice to perfection. 

How can I add a 1/3 speed foods to this Low Syn Egg Fried Rice:

That’s really easy, swap the rice out for some cauliflower rice and instead make my amazing Cauliflower Egg Fried Rice it is the perfect dish for when you want to up your speed foods. 

Kitchen Items used for this low syn egg fried rice:

• Measuring Spoons
• Wooden Spoon
• Chopping Board
• Measuring Cups or Kitchen Scales
• Santoku Knife
• Frying pan or wok
• Saucepan

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The Best Low Syn Egg Fried Rice

Yield: serves 4

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Authentic delicious low syn Egg Fried Rice - the perfect side for all your Chinese Fakeaway Dishes.

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Ingredients

• 2 cups (approx 320g) of cooked white rice (I like to use basmati)
• salt and black pepper
• 2 eggs, whisked
• 2-3 tablespoons of light soy sauce
• 1 tsp of sesame oil (2 syns)
• 1/3 cup of frozen peas (optional)
• 2 spring onions, finely sliced
• cooking oil spray

Instructions

1. Heat a wok or large frying pan over a medium high heat.
2. Spray with cooking spray oil, add rice and break up any large lumps with the back of a wooden spoon.
3. Add the soy sauce, you need enough just to very lightly coat the grains of rice.
4. Add the sesame oil and peas and fry for a couple of minutes,season with salt and black pepper as needed, then push rice to the side of the pan, making a empty circle in the middle.
5. Spray with a little more cooking oil spray, add the eggs and leave for a minute for the underneath to lightly set.
6. Then stir all together into the rice.
7. Serve the rice topped with sliced spring onion.

Notes

This recipe is gluten free, dairy free, vegetarian, Slimming World and Weight Watchers friendly

• Extra Easy - 0.5 Syns per serving
• Green/Vegetarian - 0.5 syn per serving
• WW Smart Points - 5
• Gluten Free - use a gluten free soy sauce or coconut aminos

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Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. 

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Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 211Total Fat: 3.6gSaturated Fat: 1gCholesterol: 93mgSodium: 500mgCarbohydrates: 38gFiber: 0.8gSugar: 0.9gProtein: 7.4g

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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