Poached egg with spicy rice
- Good Food team
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Serves 1
Easy
Prep: 10 mins
Cook: 12 mins
A star rating of 3.1 out of 5.7 ratingsRate
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Want nutrition in 30 minutes? This quick simple recipe is full of fibre, iron, folic acid and vitamin C
Healthy
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Devilled mackerel with potatoes & spinach
A star rating of 3.9 out of 5.20 ratings
Ingredients
Nutrition
Units:
MetricUS
-
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)
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50g frozen pea
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1 tsp medium curry powder
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1 egg
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Nutrition: per serving
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kcal711
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fat31g
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saturates4g
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carbs62g
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sugars4g
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fibre6g
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protein50g
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salt0.25g
low
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Method
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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.
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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.
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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