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    Home»Healthy Recipe»Killer kedgeree recipe
    Healthy Recipe

    Killer kedgeree recipe

    By chefaliceSeptember 26, 2019No Comments1 Min Read
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    • Yield: 4 Servings

    Ingredients

    Kedgeree
    • 2 large eggs
    • 4 fresh bay leaves
    • 450 g of any undyed smoked white fish fillets, scaled and pin-boned
    • 1 thumb-sized piece of ginger
    • 1 fresh red chilli
    • 1 bunch of spring onions
    • 1 bunch of fresh coriander
    • 2 heaped tsp mustard seeds
    • 2 heaped tsp turmeric
    • Olive oil
    • 2 × 250 g packs of brown cooked rice
    • 300 g frozen peas
    • 1 lemon
    Greens
    • 200 g fine green beans
    • 1 big bunch of chard
    • 1 tbsp extra virgin olive oil
    • ½ a lemon
    Yoghurt
    • 3 tbsp fat-free natural yoghurt
    • 1 tbsp sweet chilli sauce
    • ½ a lemon
    How to Make It
    1. Fill the frying pan with boiling water, add the eggs, bay leaves and smoked fish, then reduce to a simmer. Refill and boil the kettle. Finely chop or slice the peeled ginger, chilli, trimmed spring onions and coriander (reserving a few leaves). Put the mustard seeds and turmeric into the casserole pan with 1 tablespoon of olive oil, and when they pop, scrape in the chopped veg from the board, stirring regularly.
    2. Line the beans up and cut off the stalks, put into the medium pan with a pinch of salt, then cover with boiling water and the lid. Line up your chard leaves, cut off and slice the stalks and add the stalks to the beans. Stir the cooked rice, peas and the juice from 1 lemon into the casserole pan. Add the chard leaves to the beans for a minute. Ripple the yoghurt, chilli sauce and the juice of ½ a lemon together in a bowl.
    3. Drain the greens and leave to steam dry. Use a fish slice to remove the smoked fish from the pan, flake it into the rice, discarding the skin, stir and mix up beautifully, then season to taste. Peel the eggs under the cold tap and cut into quarters, place around the kedgeree pan and scatter over the reserved coriander leaves. Dress the greens on a board with the extra virgin olive oil and lemon juice, then season to taste and serve.
    Nutrition Facts
    Serving Size 1
    Nutritional Value Per Serving
    Calories
    474 kcal
    Calories from Fat:
    127.8 kcal
    % Daily Value*
    Total Fat
    14.2 g
    41%
    Saturated Fat
    2.9 g
    15%
    Trans Fat
    0.0 g
    carbohydrates
    45.8 g
    35%
    Sugars
    7.6 g
    8%
    * Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.

    DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.
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    chefalice

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