Try canned sardines for an inexpensive yet nourishing source of omega-3. Here we use them to make a budget kedgeree, which is healthy and full of flavour
Prep:20 mins
Serves 4
2 eggs3 x 120g cans sardines in sunflower oil (boned if you prefer), 2 tbsp oil reserved2 onions (about 320g), finely chopped1 tbsp finely chopped ginger1 fresh chilli, deseeded and chopped300g easy-cook brown rice2 tbsp medium curry powder1 tsp cumin seeds650ml hot vegetable stock made with 1 tsp vegetable bouillon powder400g frozen leaf spinach⅓ pack fresh coriander, chopped½ lemon, cut into wedges
STEP 1Boil the eggs for 8 mins, then leave them to cool enough so you can comfortably peel them. Meanwhile heat the reserved oil from the canned sardines in a large pan and fry the onions, ginger and chilli for 10 mins, stirring frequently until softened and golden.STEP 2Tip in the rice, curry powder and cumin seeds, then pour in the stock. Stir well, then drop in the frozen spinach blocks, spaced apart, on top. Don’t stir at this stage, just cover and leave to cook over a low heat for 15 mins. Add the sardines, then cover and cook for 5 mins more until the rice is tender.STEP 3Gently toss everything together with the coriander. Cut the eggs into wedges, then serve on top along with the lemon wedges for squeezing over. Serve half, then leave the remainder to cool before chilling. Will keep chilled for up to three days. Reheat in a pan or in the microwave until piping hot (without the lemons which are best served cold).This recipe is part of our free 7-day healthy diet plan. This easy-to-follow, nutritionist-created plan will inspire you to cook and eat more healthily. Nourish yourself with seven days of meals, snacks and treats.
