Kedgeree, a traditional Anglo-Indian dish of rice and smoked fish, is perfect for a light supper or even for brunch or lunch. It is also tasty served at room temperature as a rice salad. Serve with seeded wholegrain bread or warm naan bread.
• For a fruity flavour, stir ⅓ cup (55 g) raisins or sultanas into the rice with the fish.
• Add 100 g sautéed sliced mushrooms with the flaked fish.
• Omit the grilled tomatoes and serve the kedgeree with a salad made from chopped cucumber and halved cherry tomatoes.
MIXED SEAFOOD KEDGEREE
• Use 150 g smoked cod and add 170 g cooked mussels or oysters. If using freshly cooked mussels (about 500 g in the shell), use the mussel cooking juices as part of the liquid to cook the rice. Canned and drained mussels or oysters can also be added.
• Peas, like other legumes such as lentils, soya beans and chickpeas, are a good source of protein. Peas are also rich in fibre, some of which is in the soluble form which can help to regulate blood sugar and cholesterol levels in our bodies.
• Eggs provide high-quality protein as well as zinc, vitamins A, D and E, plus B vitamins. Although eggs contain cholesterol, the health risks of eating eggs have often been exaggerated. Normally, dietary cholesterol has little effect on blood cholesterol levels. Rather, it is the intake of saturated fat that affects blood cholesterol.
GI estimate medium.