Kedgeree 290 calories per serving

Discussion in 'Rosemary Conley - Recipes' started by charlottegrace1, 24 February 2010 Social URL.

  1. charlottegrace1

    charlottegrace1 Gold Member

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    Goal Weight:
    10st10lb
    Diet:
    SW
    Serves 4

    175g long grain rice
    a pinch of saffron or the end of a teaspoon of tumeric (its just to give colour)
    225g smoked haddock
    low fat cooking spray
    1 onion chopped
    1 tablespoon curry powder
    100 ml chicken or vegetable stock
    2 hard boiled eggs quartered
    fresh flat leafed parsley
    150ml low fat plain yogurt

    Cook the rice with the saffron/tumeric according to the packet, and drain, reserving the liquid.
    Using the rice liquid, pour it over the fish and leave to stand for 10 mins to poach the fish.
    Drain, (reserving the liquid) and skin, flake and remove any bones from the fish.
    Heat a frying pan and spray with the low fat spray and fry the onions till they are soft but not browned.
    Add the curry powder and cook for 2 mins to cook out the curry powder.
    Stir the fish, onion, reserved stock, eggs, parsley and yogurt into the drained rice, return to a low heat to warm through and serve. Do not put on too high a heat or the yogurt will separate.
     
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