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Poached egg with spicy rice

Poached egg with spicy rice

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 1

Want nutrition in 30 minutes? This quick simple recipe is full of fibre, iron, folic acid and vitamin C

  • Healthy
Nutrition: per serving
HighlightNutrientUnit
kcal711
fat31g
saturates4g
carbs62g
sugars4g
fibre6g
protein50g
low insalt0.25g
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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 pea
  • 1 tsp medium curry powder
  • 1 egg

Method

  • STEP 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.

  • STEP 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.

RECIPE TIPS
ADD SOME OMEGA-3

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

Goes well with

Recipe from Good Food magazine, April 2006

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A star rating of 3.1 out of 5.7 ratings
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