Pea and Tuna Kedgeree

Pea and Tuna Kedgeree

1 hour

Serves 4

Quick Budget

Nutritional information

PER SERVING: 532 kcal, 32.3g protein, 63.8g carbohydrate, 4.2g sugars, 18.4g fat, 6.7g saturates, 4.6g fibre, 1.2g salt

Ingredients

300g frozen peas

4 eggs, hard boiled and shelled

250g long grain rice

1 tbsp olive oil

30g butter

1 medium onion, peeled and finely chopped

2 tsp mild curry paste

1 tsp cumin seeds

400g tin of tuna, drained

3 tbsp parsley, chopped

Squeeze of lemon

Sea salt and freshly ground black pepper

Method

Pre heat oven to 160degC, gas mark 3

Cook the frozen peas in boiling water for 3 minutes, drain and set aside. Cook the eggs in boiling water for 8 minutes, drain under cold water, shell and roughly chop. Add a pinch of salt to a large pan of boiling water, add the rice and return to the boil, stir well, reduce the heat and leave to simmer for 15 minutes or until the rice is tender, drain in a sieve and set aside. Heat the oil and butter in a heavy bottomed sautee pan, add the chopped onions, curry paste and cumin seeds and fry until the onion is cooked, but not brown, stirring all the time. This will take about 3 minutes. Then add the rice, peas and tuna to the cooked onions and mix in well. Cover and place in the oven for 20 minutes, stirring occasionally. Remove from the oven, add the roughly chopped eggs, parsley and lemon juice and adjust the seasoning accordingly. Serve with a green salad.

Tips: Cooked salmon or smoked haddock can be used instead of tuna, and chopped coriander can replace the parsley.

Serves 4

Tips

The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.

When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)