I adapted this recipe from the Hairy Bikers to suit a low GI and low calorie diet. It really only involves swapping their rice for parboiled brown rice and using a low fat yoghurt taher than their double cream.
Morrisons do a parboiled brown rice. Brown rice generally has a much lower impact on BG levels because it is more complex, including more fibre and non digestible carbs. It takes longer to cook, is chewier and doesn't have the delicate flours of more highly refined white rices but, if you are using strong flavours or spices in the dish, that's not really a problem. Parboiled or converted rice has the benefit that it is roughly 1/3rd the calories of normal rice, even organic brown rice. The Morrisons brand has 100 cals per 100 gm. Whilst carbs are roughly the same, they are more complex and release much more slowly.
This recipe will serve 4 to 6:
500g smoked haddock say, pack of 4
2 bay leaves
200g parboiled brown rice
4 free-range eggs
100g frozen peas
20g butter
1 tbsp sunflower oil
1 onion, finely chopped
2 heaped tbsp medium curry powder
3 tbsp yoghurt or creme fraiche
3 tbsp chopped fresh parsley
? lemon, juiced
freshly ground black pepper
Place the haddock, skin side up, in a large frying pan and add about 500 ml of water and a couple of bay leaves. Bring to a simmer and simmer gently for about 8 mins. This is going to make the haddock flaky but firm enough to handle. Remove the fillets and allow to cool, discard the bay leaves but pour the water into a saucepan.
Add the rice, bring to the boil, cover and simmer very gently for 25 mins. The Morrisons parboiled brown rice takes this long. I often give it 30 mins and it is still 'al dente'. Keep an eye on it as you may need to add a little water. You should be aiming at getting the rice to take up all the water but there or thereabouts will do. Rather throw away a little excess cooking liquor than allow the rice to get too dry.
When the fish has cooled enough to handle, flake it off in large pieces and discard the skins.
Put the eggs to boil for 8 mins. You'll need to allow these to cool before you shell them. Also, if you are using peas, cook them separately and keep to one side.
Whilst the rice is simmering, heat the oil in a saucepan, add the butter, finely chop up an onion and soften it in the butter/oil. When soft add the curry powder and cook for a few mins stirring constantly. Then, add the rice, again, keep stirring. Stir in the peas, creme fraiche or yoghurt and parsley.
When that has warmed through fold in the haddock flakes along with the lemon juice and pepper. Shell the eggs, cut into quarters and place them in the top of the saucepan with the rice/haddock. Cover, turn of the heat and allow the eggs to warm through.
Morrisons do a parboiled brown rice. Brown rice generally has a much lower impact on BG levels because it is more complex, including more fibre and non digestible carbs. It takes longer to cook, is chewier and doesn't have the delicate flours of more highly refined white rices but, if you are using strong flavours or spices in the dish, that's not really a problem. Parboiled or converted rice has the benefit that it is roughly 1/3rd the calories of normal rice, even organic brown rice. The Morrisons brand has 100 cals per 100 gm. Whilst carbs are roughly the same, they are more complex and release much more slowly.
This recipe will serve 4 to 6:
500g smoked haddock say, pack of 4
2 bay leaves
200g parboiled brown rice
4 free-range eggs
100g frozen peas
20g butter
1 tbsp sunflower oil
1 onion, finely chopped
2 heaped tbsp medium curry powder
3 tbsp yoghurt or creme fraiche
3 tbsp chopped fresh parsley
? lemon, juiced
freshly ground black pepper
Place the haddock, skin side up, in a large frying pan and add about 500 ml of water and a couple of bay leaves. Bring to a simmer and simmer gently for about 8 mins. This is going to make the haddock flaky but firm enough to handle. Remove the fillets and allow to cool, discard the bay leaves but pour the water into a saucepan.
Add the rice, bring to the boil, cover and simmer very gently for 25 mins. The Morrisons parboiled brown rice takes this long. I often give it 30 mins and it is still 'al dente'. Keep an eye on it as you may need to add a little water. You should be aiming at getting the rice to take up all the water but there or thereabouts will do. Rather throw away a little excess cooking liquor than allow the rice to get too dry.
When the fish has cooled enough to handle, flake it off in large pieces and discard the skins.
Put the eggs to boil for 8 mins. You'll need to allow these to cool before you shell them. Also, if you are using peas, cook them separately and keep to one side.
Whilst the rice is simmering, heat the oil in a saucepan, add the butter, finely chop up an onion and soften it in the butter/oil. When soft add the curry powder and cook for a few mins stirring constantly. Then, add the rice, again, keep stirring. Stir in the peas, creme fraiche or yoghurt and parsley.
When that has warmed through fold in the haddock flakes along with the lemon juice and pepper. Shell the eggs, cut into quarters and place them in the top of the saucepan with the rice/haddock. Cover, turn of the heat and allow the eggs to warm through.
