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spiced egg pilau

Fork spiced egg pilau

Cooking time: 20

Preparation: 10 minutes

Cooking: 20 minutes

Serves: 4


Fork



This tasty dish is ideal for athletes as it provides a 3 to 1 ratio of carbohydrate to protein, which studies have shown helps you recover more quickly after exercise. Basmati rice is used in the dish as it produces more stable blood sugar levels than white rice. The eggs also help to sustain the 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 Bird Brothers 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. 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.

  2. 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.

  4. Drain and remove the shells. Divide the rice into four bowls. Halve the eggs and arrange on top of the rice. Serve with a leafy salad.

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