Diabetic Fish Recipes
Kedgeree 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 fin, e
1 tbsp minced parsley
Preparation:
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.
Serves: 4
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Kedgeree Recipe provided for you by InformationAboutDiabetes.com
