Poached egg with spicy rice

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1. Heat the oil in a non-stick frying pan. Fry the onion and pepper for 5-8 mins until soft and beginning to brown. Tip in the rice, frozen peas, curry powder and 200ml water, stir well, then simmer gently for 10 mins.
2. Bring a small pan of water to the boil and, when the rice is almost ready, poach the egg (see p50 for some great tips on poaching eggs). Serve the egg on top of the spicy rice.

Add some omega-3

Flake a large handful of smoked mackerel through the rice for a healthy omega-3 boost.

Per serving

711 kcalories, protein 50g, carbohydrate 62g, fat 31 g, saturated fat 4g, fibre 6g, salt 0.25 g

Latest comments and suggestions

• Mark

  27 January 2008

  Mark rated and commented on this recipe

  

  Very easy and really nice dish

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• SarahW

  03 April 2008

  SarahW rated and commented on this recipe

  

  Didn't think this had much flavour. Also, how can the fat content given above be correct, is this a misprint? Is it including the mackerel?

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• Strider

  20 August 2008

  Strider rated and commented on this recipe

  

  I've just cooked this, using it as my food I take to work for tea. It was very easy, I didn't use the pouch of rice, I just half-cooked some rice seperate but added it at the same time. Also used yellow pepper and added some green beans that I had in the fridge (added them at the beginning). I also doubled the amounts (except the rice) which was very easy. Oh, and didn't do the poached egg It is quite nice, nothing special but is easily transported in some tubs to take to work!

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• Spikey

  12 September 2009

  Spikey rated and commented on this recipe

  

  Quite a tasty dish and would make it again. Used a yellow pepper (instead of green) and Uncle Ben's 10 minutes wholegrain rice which took a little longer than 10 minutes to cook in the pan, simmering gently. Next time, will consider including tomatoes and mushrooms. Used vegetable stock instead of water and found I needed to add more than 200ml whilst the rice cooked properly.

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Ingredients

• 1 tsp oil
• 1⁄2 onion , chopped
• 1⁄2 green pepper , deseeded and sliced
• 1 x 250g pouch microwave pilau basmati rice (we used Tilda Rizazz)
• 50g frozen peas
• 1 tsp medium curry powder
• 1 egg

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Difficulty and servings

Serves 1

Easily doubled

Preparation and cooking times

Prep 10 mins

Cook 12 mins

Super healthy

High in fibre, good source of iron and vitamin c

Ingredients

• 1 tsp oil
• 1⁄2 onion , chopped
• 1⁄2 green pepper , deseeded and sliced
• 1 x 250g pouch microwave pilau basmati rice (we used Tilda Rizazz)
• 50g frozen peas
• 1 tsp medium curry powder
• 1 egg

Per serving

711 kcalories, protein 50g, carbohydrate 62g, fat 31 g, saturated fat 4g, fibre 6g, salt 0.25 g

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