Benecol

proven to lower cholestrol

Kedgeree

Recipe by Benecol Chef

Preparation time 10 minutes
10m Prep
Preparation time 10 minutes
25m Cook
Plant stanol 0.8g
0.8g per serving
  • Recipe
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Known as the breakfast of kings but also makes a great light meal

Serves 4

Serving Info:

One serving contains 0.8g of your daily requirement of 1.5-2.4g of plant stanols

Ingredients:

  • - 200g basmati rice
  • - 300g smoked haddock
  • - 1 bay leaf
  • - 50g Benecol® Olive Spread
  • - 1 onion, chopped
  • - 60g ready to eat dried apricots
  • - 1 tbsp garam masala
  • - 110g spinach
  • - 2 tbsp chopped parsley
  • - 2 eggs, hard boiled, peeled and quartered
  • - 15g toasted flaked almonds
     
Recipe: Kedgeree

Method:

  1. Bring a pan of water to the boil, add the rice and cook according to the packet instructions.  Drain.
  2. Meanwhile, place the fish and bay leaf in a shallow pan, cover with water, bring to the boil, cover and simmer for 5-10 minutes until it flakes easily.  Set aside until cool enough to handle, then remove the skin and flake the fish.
  3. Melt the Benecol® Olive Spread in a large frying pan, when sizzling add the onion and cook stirring for 5 minutes until softened.  Add the apricots and garam masala and cook for a further 1-2 minutes.  Add the rice, fish and spinach and heat through until piping hot.  Stir in the parsley and serve garnished with the eggs and almonds.
     

Tips

  • Smoked cod works equally as well.
  • The bay leaf helps to relieve the smell of cooking fish.
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Nutrition Information

Per serving (277.3g)

Plant Stanol intake (g)
0.8
Energy (kJ/kcal)
1822/436
Protein (g)
25.0
Carbohydrate (g)
53.6
of which sugars (g)
10.5*
Fat (g)
13.7
of which saturates (g)
2.5*
of which mono-unsaturates (g)
6.9*
of which poly-unsaturates (g)
2.6*
Salt (g)
1.8*
Fibre (g)
3.9*

* Indicates estimated value in nutrition table