Mackerel and brown rice kedgeree
Rachel shares her healthy and nutritious smoked mackerel and brown rice kedgeree. It is the perfect thing to have if you are counting calories but still wanting a filling and highly satisfying meal.
Ingredients
- 50g of brown rice , quick-cook
- 1 tsp oil
- 1/2 onion , sliced
- 1 tsp mustard seeds
- 1 tsp turmeric powder
- 1 tsp chilli powder
- 50ml of boiling water
- 25g of kale
- 50g of smoked mackerel fillet
- 1 egg , boiled
Method
1
Start to cook the brown rice according to the instructions on the pack. After five minutes, heat a teaspoon of oil in a frying pan, and cook the sliced onion at a low heat for 6-8 minutes. You want it to turn soft and clear, rather than browning
2
Start boiling an egg in a small saucepan, and leave for 7 minutes.
3
Increase the heat, and add the mustard seeds to the frying pan. When they start to pop, add the chilli powder and turmeric. Stir for a minute or so to make sure the onions are coated in all of the spices. Add 50 ml of boiling water to the pan along with the kale leaves, so they steam quickly in the spiced water
4
Remove the skin from the smoked mackerel and tear up the mackerel into bite sized chunks. Put into the pan along with the cooked brown rice, and stir until any water has evaporated. Serve in a shallow bowl with a halved or quartered boiled egg
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Mackerel and brown rice kedgeree
