Kedgeree
An alternative breakfast or brunch to get your day started with 3 portions of veg. With some healthy omega fats, this will keep you full till lunch (or tomorrow morning, as it's great for dinner too).
Ingredients
- 200 g brown basmati rice
- 4 eggs
- 3 tbsp coconut oil
- 6 spring onions (finely sliced (or 1 leek))
- 2 medium onion (peeled and finely chopped)
- 2 medium courgette ((300g) chopped into 1cm cubes)
- 1 large carrot ((100g) grated)
- 250 g mushrooms (chopped)
- 200 g smoked haddock
- 150 g frozen peas
- 2 tbsp mild curry powder
- 100 g chard (or spinach)
- 40 g sultanas/raisins (optional)
Instructions
- Bring a saucepan of water to the boil and cook the rice as per the packet instructions - usually about 20/25 minutes.
- Add in the eggs with the rice so that they can be hard-boiled. Take them out and leave to cool after about 10 minutes.
- In a large wok or saucepan, heat the coconut oil on a medium heat before adding in the onions. Fry for a few mins until they turn translucent and soft.
- Add the spring onions, haddock, courgette, mushrooms, chard stems and carrots. Stir occasionally until the mix has started to soften and the fish is not translucent any more.
- Chuck in the frozen peas, chard leaves and curry powder and give everything a good mix together.
- After 5 minutes or so add the sultanas.
- Once the rice is cooked, drain the water away and then add the rice into the wok/saucepan and give it all one last mix together.
- Serve with the bolied egg de-shelled and sliced to go on top.
Notes
Prep Tips:
You can use more than just the white part of the spring onion, keep chopping up the green leaves until they start to get tough to chop.
Health Tips:
Naturally smoked is much better for you than the fish smoked using chemicals - try and get the former (the clue is that the bright yellow smoked fish are the chemically smoked).
Eco Tips:
Use any smoked oily fish like haddock. Choose something that's got the MSC code on it and isn't being overfished. Ideally one that's coming from waters around the UK to reduce its carbon footprint too.
NUTRITION: Amount and (% RDA)
Calories: 531kcal (27%)Carbohydrates: 68g (23%)Protein: 29g (58%)Fat: 18g (28%)Saturated Fat: 11g (69%)Polyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.02gCholesterol: 202mg (67%)Sodium: 532mg (23%)Potassium: 1352mg (39%)Fiber: 9g (38%)Sugar: 16g (18%)Vitamin A: 5507IU (110%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 9mg (45%)Vitamin B5: 3mg (30%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 51mg (62%)Vitamin D: 1µg (7%)Vitamin E: 2mg (13%)Vitamin K: 265µg (252%)Calcium: 157mg (16%)Copper: 1mg (50%)Folate: 131µg (33%)Iron: 6mg (33%)Manganese: 3mg (150%)Magnesium: 182mg (46%)Phosphorus: 539mg (54%)Selenium: 43µg (61%)Zinc: 3mg (20%)
Tried this recipe?Let us know how it was!
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