Kedgeree

Keep your engine fired and run for longer with this filling, tasty breakfast



kedgeree

Flaked fish and curried rice might not be an obvious breakfast choice, but even RW’s staunchest porridge fans were won over by this dish. Kedgeree mixes flavours of Indian cuisine with the protein-rich heartiness of a traditional British breakfast.

Preparation time: 35-40 minutes

Serves: 4

  • 1 tbsp vegetable oil
  • 8 spring onions, finely sliced
  • 1 tbsp medium curry powder
  • 75g mushrooms, sliced
  • 300g brown basmati rice
  • 600ml reduced-sodium chicken or vegetable stock
  • 250g kipper fillets, skinned
  • 100g frozen peas
  • 8 cherry tomatoes, halved
  • 3 tbsp chopped fresh parsley
  • 2 tsp lemon juice
  • Freshly ground black pepper
  • 4 medium eggs, medium- to hard-boiled, peeled and quartered
  • Pinch cayenne pepper
  • 3 Brazil nuts and 6 almonds, chopped

1 Pour the oil into a large frying pan, add the spring onions and curry powder, and fry over a medium heat for three minutes. Add the mushrooms and continue to fry for a further minute before adding the rice. Pour in the hot stock, stir, then cover and cook for 30 minutes or until the rice is just cooked.

2 Stir in the fish, peas, tomatoes, parsley and lemon juice, heat through for two minutes, then add the black pepper.

3 Serve topped with a lemon wedge, the egg quarters and a sprinkle of cayenne pepper. Scatter the chopped nuts over the top.


The Skinny

Calories 735
Fat 39g
Carbs 68g
Protein 33g


The Healthy

Spring onions are loaded with quercetin, a compound that breaks down into substances that can slash your risk of heart disease by stopping your arteries from thickening.

Kippers are nature’s best source of omega-3. “Foods rich in this can reduce inflammation of the lungs,” says Food Hospital dietitian Lucy Jones. This means you can run for longer and recover quicker.

Peas have a fibre and protein content that easily outshines any other type of fruit or veg. This helps regulate your digestion and keep blood sugar levels steady, so you are full of energy all day.

This recipe appeared in the March 2012 edition of the magazine.
Many thanks to The Food Hospital Book for supplying this recipe.


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