Recipes

Kedgeree with Turmeric and Coriander

This Anglo/Indian dish uses the gentle spices – ginger and turmeric- which have a soothing effect on the gut. Spring onion tops give the flavour of onions without the symptoms. This is a lovely brunch or light super dish. This version of kedgeree does not contain raisins which are high in fermentable carbohydrates.


Serves 4

Ingredients

·         3 tbsp olive oil

·         leaves from 6 spring onion, finely chopped

·         ½ tsp ground turmeric

·         1cm length of fresh ginger, grated

·         175g basmati and wild rice mixed

·         4 eggs

·         200g smoked , un-dyed haddock

·         salt and pepper to taste

·         chopped fresh coriander leaves

Method

Heat 2 tablespoons of oil in a large frying pan and add the spring onion tops. Add the ginger and turmeric followed by the rice. Stir well and add twice the volume of water to rice and a good pinch of salt. Bring to the boil, reduce to a simmer and cover with a lid. Cook for 20 minutes without disturbing the rice. Then for the last 5 minutes of cooking time place the smoked haddock on top of the rice and replace the lid. Cook gently for 5 minutes. Meanwhile place eggs in cold water and bring to the boil. Reduce heat slightly and boil the eggs for 6 minutes. Allow the eggs to cool, peel and cut into quarters. Scatter the chopped coriander over the kedgeree before serving. Serve with pineapple, lime and red pepper relish (see below).

 

Per portion (56g)

 

Per 100g

Calories

21kcal

37kcal

Fat

 0.2g

0.3g

Protein

0.5g

0.8g

Carbohydrate

 4.8g

8.5g

Sugars

 4.7g

8.3g

Fibre

0.9g

1.6g

Sodium

 248mg

440mg

FODMAPs

None as long as only the green leaves of the spring onions are used

 

Pineapple, lime and red pepper relish

The salsa is made to serve with the kedgeree. Pineapple is low in FODMAPs and is a great fruit to add to salsas and relishes.

 

Serves 4

 

Ingredients

 

·         100g pineapple, finely diced

·         2 spring onions, green leaves only, sliced

·         zest and juice of 1 lime

·         ½ tsp salt

·         ½ tsp soft brown sugar

·         ½ red pepper, deseeded and finely diced 

·         1 tbsp chopped coriander

 

Method

Place all the ingredients in a small bowl and mix well.

 

Per portion (56g)

 

Per 100g

Calories

21kcal

37kcal

Fat

 0.2g

0.3g

Protein

0.5g

0.8g

Carbohydrate

 4.8g

8.5g

Sugars

 4.7g

8.3g

Fibre

0.9g

1.6g

Sodium

 248mg

440mg

FODMAPs

None as long as only the green leaves of the spring onions are used

Mains

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