20-minute rice supper
Serves 4
Easy
Prep:
Cook:
Superhealthy - good source of omega-3s
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- 300g long grain rice
- 600ml hot vegetable or fish stock(from a cube is fine)
- 1 tbsp korma curry paste
- 100ml frozen peas
- 150g pack smoked mackerelskinned
- 3 tbsp low-fat crème fraîche
- 2 hard-boiled eggsquartered
- handful corianderto serve
Nutrition: per serving
- kcal495
- fat18g
- saturates5g
- carbs68g
- sugars1g
- fibre1g
- protein18g
- salt1.48glow
Method
step 1
Tip the rice into a large microwavable container. Mix together the stock and curry paste, then pour over the rice. cover with cling film and pierce a few times with a fork. Microwave for 6 mins on High.
step 2
Break the mackerel into large chunks and stir through the rice along with the peas and crème fraîche, then microwave for 6-8 mins more on medium until the rice is tender. Top with the eggs and serve sprinkled with the coriander.
