- 1 tsp oil
- 1⁄2 onion, chopped
Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…
- 1⁄2 green pepper, deseeded and sliced
- 1 x 250g pouch microwave pilau basmati rice (we used Tilda Rizazz)
- 50g frozen pea
- 1 tsp medium curry powder
- 1 egg
The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…
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.
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.