Kedgeree Recipe

pstrongServes 4/strong
h3Ingredients:/h3
ul
li1/2 cup brown rice/li
li1 tbsp. unsalted margarine/li
li1 tsp. curry powder or to taste/li
li1 tsp flour/li
li1/3 cup low-sodium chicken broth/li
li1/2 lb. cod or haddock fillets, cut into 1-2 pieces/li
li1/4 tsp. black pepper/li
li2 large hard-cooked egg whites, chopped thin/li
li1 tbsp minced parsley/li
h3Preparation:/h3
ol
li1. Cook rice according to package directions, omitting the salt./li
li2. When rice is almost done, melt the margarine in a medium-size heavy saucepan over moderately low heat./li
li3. Blend in the curry powder and cook,stirring, for 1 minute./li
li4. Stir in the flour, add the chicken broth, and cook, stirring constantly for 1 to 2 minutes more or until slightly thickened./li
li5. 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./li
p6. Heat, uncovered, over moderately low heat about 5 minutes, stirring occasionally,just until the fish is cooked through and the mixture is hot.
li7. Transfer to a heated platter and sprinkle with the remaining chopped egg white and the parsley./li
/p/ol
h3Nutritional information per serving:/h3
pcalories-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.
liNOTE: This combination fish, rice, and hard-cooked egg is a popular breakfast and supper dish in England. It originated in India./li
/ppFROM: Great Recipes for Good Health by Reader's Digest copyright 1988
/ppRecipe reviewed by Dietitian Kimberly A. Tessmer, RD LD/p
p class="small-note"In the event that you find that this Kedgeree recipe is not appropriate for diabetics, please contact us and and we will review your
suggestions./p
p class="small-note"Photo by By User:Justinc (Own work) [CC-BY-SA-2.0 (http://creativecommons.org/licenses/by-sa/2.0)], via Wikimedia Commons/p/ul/p