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Slimming World Friendly Jollof Rice

There is a recipe for this in the new Slimming World magazine, but I haven’t looked at that recipe, I do think I will give it a bash though and see how it varies to the real deal.

The reason this is a different recipe is that Jollof rice is something that is commonly cooked in my house as my husband is African. So I do cook quite a few African dishes. The sad thing is about most of these dishes is that the sauce is fried in cooking fat – which makes it taste amazing but it isn’t good with the old syn count on Slimming World. So this has been my version to cut the syn’s to minimum but still enjoy one of my favourite Nigerian dishes, which I love to serve with some jerk chicken.


This recipe does make a massive pot of rice and for a generous portion like the picture above you should get at least 8 portions.


1kg easy cook long grain rice

1 red bell pepper

1 large brown onion

5 large tomatoes

1 large garlic clove

1 scotch bonnet

100ml cold water

3 beef OXO stock cubes

Filippo Berto Extra Virgin Oil SPRAY

Salt to season


In my food processor I blitzed the tomatoes, pepper, scotch bonnet, onion and garlic with the 100ml of cold water. I then added this to a pot and boiled the mixture. It is quite light at first but when boiling it will go a deeper red. You want this.

You then want to turn the heat down and leave to cook away until all or most of the liquid has evaporated. I left mine on a medium heat and just stirred it occasionally. Whilst this was cooking I par-boiled my rice, drained it and left it to the side to cool. When you have a really thick, clumpy sauce it’s ready for the next step. Which is in a separate pot spray 28 squirts of the oil spray (don’t worry it is 1/2 syn for every 7 squirts) so this whole pot will only be 2 syn’s. I brought that pot up to heat and until you see the oil spread across the bottom of the pot and add the sauce to fry. Keep stirring it, you do want to burn the sauce SLIGHTLY as this will give the smoky taste in the jollof rice but don’t over do it. You want it to look like the pic below.


Add the rice and beef oxo stock (make enough to just cover the rice), put the cooker/ring to the lowest heat, give the rice a really good stir and cover the top with tin foil and leave to cook for about 10-15 mins.

The hey presto some Jollof rice. I would say it does lack that burnt by cooking fat taste that coats the rice but really isn’t a bad alternative to the full fat version at all. I did season mine to my preferred taste with salt and really enjoyed it. To protect your weight loss I would recommend syn it at 1/2 syn per portion.

For the jerk chicken it was just chicken portions with the skin and fat cut off sprayed with frylite and seasoned with Asda’s jerk seasoning. Cooked in the air fryer for 25 minutes. Delicious and simple.

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