Low calorie spiced egg pilau

Low calorie spiced egg pilau
  • Serves: 4
  • Prep: 10mins
  • Cook: 20mins

This dish is ideal for athletes as it provides a 3 to 1 ratio of carbohydrate to protein, which studies have shown promotes fastest post-exercise recovery. Basmati rice is used in the dish as it has a lower GI than white rice, which means it produces more stable blood sugar levels.The addition of the eggs further lowers the GI, thus helping sustain a supply of energy and protein to the muscles.

Ingredients

  • 1 tablespoon/15 ml olive oil
  • 1 red onion, finely chopped
  • 1 garlic clove, crushed
  • 1 teaspoon/5 ml ground coriander
  • ½ teaspoon/2.5 ml cumin seeds
  • 85g/3 oz button mushrooms, sliced
  • 200 g/7 oz basmati rice
  • 150g/5oz frozen peas
  • Salt and freshly ground black pepper
  • Small handful of fresh coriander, roughly chopped
  • 4 large British Lion eggs

Method

  1. Heat the oil in a large heavy based pan. Add the onion and cook over a moderate heat for 3 minutes until softened. Add the garlic, coriander, cumin seeds and mushrooms and cook for two minutes.
  2. Stir in the rice with 450 ml (3/4 pint) water then bring to the boil. Cover, reduce the heat and simmer for 10 minutes. Add the peas and continue cooking for a further 5 minutes until the liquid has been absorbed and the rice is cooked. Season and stir in the chopped coriander.
  3. Meanwhile put the eggs into a large pan of boiling water, then reduce the heat and simmer for 6 minutes. Drain and shell.
  4. Divide the rice into four bowls. Halve the eggs and arrange on top of the rice. Serve with a leafy salad.
Nutritional information, per serving:
Calories Carbs Sugars Protein Fat Saturates Salt
319 46.0g 3.0g 14.0g 7.6g 1.2g 0.2g

Click on the stars to rate this recipe:

3.9 / 5 rating (7 votes)

You might also like

How to make an omelette

How to make an omelette

Healthy, quick and perfect for breakfast, lunch or dinner, omelettes are one of the most popular and versatile dishes...

Vegetable bake

Vegetable bake

Meat doesn’t always have to be the star ingredient in a dish and our vegetable bake proves just that...