Dinner: Kedgeree

Low-fat version of this classic fish dish.

This recipe includes superfoods such as:

Lemon

Health benefits of Kedgeree

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

2 medium hardboiled eggs
1/2 tsp nutmeg
1/4 tsp cayenne pepper
1/3 tbsp lemon juice
2 tbsps parsley, chopped
12 oz boneless smoked haddock
6 oz long grain rice, boiled and drained
2 oz vegetable fat spread, reduced calorie
1 fl oz skimmed milk

Instructions

1. Soak the fish in cold water for 30 minutes to remove some of the salt. Poach in fresh water for 15 minutes.

2. Drain and flake, removing all the skin and bones. Mix with the rice and peas.

3. Melt the spread in a saucepan, add all the ingredients.

4. Stir continuously over a low heat for 3 - 5 minutes until thoroughly heated.

5. Serve garnished with parsley and the eggs and your choice of mixed vegetables.