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The Best Low Syn Egg Fried Rice

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

egg fried rice in a grey bowl on a bamboo mat

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:

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.

egg fried rice on a white plate on a bamboo mat

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 ⅓ 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:

close up of egg fried rice in a grey bowl

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The Best Low Syn Egg Fried Rice

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.

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)
  • ⅓ 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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© Siobhan (Slimming Eats)
Cuisine: Chinese / Category: Side
egg fried rice in a grey bowl sprinkled with chopped spring onion pin

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Comments

  1. stina kolling says

    Just made this using last night's leftover rice & leftover green beans, and some minced onion. OMG. SO GOOD. I don't even like green beans (which is why there were leftovers) but I'm dutifully forcing myself to down the speed food. Seriously good. Worth the mess that I made of my stovetop flipping rice everywhere!

  2. Natalie says

    What rice do you use please?

  3. Shevy (Slimming Eats) says

    Hi Natalie, I prefer to use basmati rice for mine, but any long grain rice will work.

  4. Gemma says

    I've just made this. It went stodgy is it be cause I over cooked it . It was fine until I put the egg in. Cooked 4 1 min then stired so the egg was still runny. Is that we're I went wrong. Should I have waited til all egg was hard before stirring? Thanks for your time

  5. Shevy (Slimming Eats) says

    Did you use chilled cooked rice? It will go stodgy if not. Rice must be cold. What rice did you use?

  6. Gill Mullaney says

    Is the sesame oil essential please as I don't have any in?

  7. Shevy (Slimming Eats) says

    It does add to the flavour but will be fine without. Enjoy!!

  8. Lena Fagan says

    Fantastic.

  9. Emma Boyle says

    Had this tonight with a chicken curry. Was delicious.

  10. Jenny Gherasim says

    Hi.is the amount of rice the same if it's uncooked?

  11. Siobhan (Slimming Eats) says

    No, you definitely don't want the same amounts. Uncooked rice doubles when cooked.

  12. Jen says

    Made this last night to go along side your sweet chilli beef and both were absolutely delicious, my partner and step kids had takeaway Pizza and my partner said mine smelt and tasted exactly like a Chinese takeaway and wished he'd had it instead of the pizza. Massive winner for me, thank you so much for the recipe of both.

  13. Cheryl says

    Would definitely make this again. Only problem was I was using my phone and the adds covered half the ingredients. Eventually had to use my ipad

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