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Healthy sardine kedgeree

Budget kedgeree in a large serving dish

Healthy sardine kedgeree

Name: Healthy sardine kedgeree
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Yield: 4
Ingredients: 2 eggs; 3 x 120g cans sardines in sunflower oil (boned if you prefer), 2 tbsp oil reserved; 2 onions (about 320g), finely chopped; 1 tbsp finely chopped ginger; 1 fresh chilli deseeded and chopped; 300g easy-cook brown rice; 2 tbsp medium curry powder; 1 tsp cumin seeds; 650ml hot vegetable stock made with 1 tsp vegetable bouillon powder; 400g frozen leaf spinach; ⅓ pack fresh coriander chopped; ½ lemon cut into wedges

Sara Buenfeld

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Serves 4

Easy

Prep: 20 mins

Cook: 40 mins

A star rating of 4.8 out of 5.5 ratingsRate

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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

Gluten-free

Healthy

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Ingredients

Nutrition

Units:

MetricUS

2 eggs
3 x 120g cans sardines

in sunflower oil (boned if you prefer), 2 tbsp oil reserved
2 onions

(about 320g), finely chopped
1 tbsp finely chopped ginger
1 fresh chilli

deseeded and chopped
300g easy-cook brown rice
2 tbsp medium curry powder
1 tsp cumin seeds
650ml hot vegetable stock

made with 1 tsp vegetable bouillon powder
400g frozen leaf spinach
⅓ pack fresh coriander

chopped
½ lemon

cut into wedges

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Nutrition: Per serving

kcal542
fat18g
saturates3g
carbs61g
sugars6g
fibre9g

high
protein30g
salt1.2g

Method

step 1

Boil 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 2

Tip 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 3

Gently 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.

Recipe from Good Food magazine, January 2023

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A star rating of 4.8 out of 5.5 ratings

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