Kedgeree from Healthy Diabetic Recipes

Kedgeree Recipe

Recipe Ingredients:

1/2 cup Brown rice
1 tbsp Unsalted margarine
1 tsp Curry powder or to taste
1 tsp Flour
1/3 cup Low-sodium chicken broth
1/2 lb Cod or haddock fillets, cut into 1/2" pieces
1/4 tsp Black pepper
2 large Hard-cooked egg whites, chopped fine
1 tbsp Minced parsley

Recipe Instructions:

Cook rice according to package directions, omitting the salt.
When rice is almost done, melt the margarine in a medium-size heavy
saucepan over moderately low heat. Blend in the curry powder and cook,
stirring, for 1 minute. Stir in the flour, add the chicken broth, and cook,
stirring constantly, 1 to 2 minutes more or until slightly thickened.
Add the cooked rice to the curry mixture, along with the cod, pepper and
all but 1 Tablespoon of the chopped egg whites; stir gently to mix. Heat,
uncovered, over moderately low heat about 5 minutes, stirring occasionally,
just until the fish is cooked through and the mixture is hot.
Transfer to a heated platter and sprinkle with the remaining chopped egg
white and the parsley. Serves 4.

Nutritional information per serving: calories - 170, protein - 14 gm.,
total fat - 4 gm., saturated fat - 1 gm., carbohydrates - 19 gm.,
cholesterol - 24 mg., fiber - 2 gm., added sugar - 0, sodium - 63 mg.

FROM: Great Recipes for Good Health by Reader's Digest copyright 1988

NOTE: This combination fish, rice, and hard-cooked egg is a popular
breakfast and supper dish in England. It originated in India.

Servings: 4

"Americans, more than any other culture on earth, are cookbook cooks; we learn to make our meals not from any oral tradition, but from a text. The just-wed cook brings to the new household no carefully copied collection of the family's cherished recipes, but a spanking new edition of ‘Fannie Farmer’ or ‘The Joy of Cooking’."

~ John Thorne, American food writer

 

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