Kedgeree Hash
Kedgeree need not have rice! Full of flavor this filling breakfast dish is just 320 calories and starts the day with 1½ portions of over5aday
Counts as an Over5days recipe on the Pro52diet.
Ingredients
-
150 g fish smoked (cubed) / 5 oz.
-
300 g potatoes (peeled and cubed) / 10 oz.
-
100 g red onion (coarsely chopped) / 3½ oz.
-
75 g pepper green or yellow (coarsely chopped) / 2½ oz.
-
75 g cherry tomatoes (quartered) / 2½ oz.
-
100 ml milk skim / 3½ fl oz.
-
1 eggs large (hard boiled - chopped)
-
2 teaspoons curry powder medium
-
½ teaspoon white pepper
-
“Spray2Cook” (a word used to describe any low-cal. non-stick cook’s oil spray)
Cooking Instructions
-
1
Microwave the potatoes for 4 minutes (taking care to ensure the pieces remain separated). Put a fry pan sprayed with Spray2Cook on a medium to high heat and fry the potatoes, turning often, until they start to brown (about 5 minutes).
-
2
While the potato is cooking microwave the onions and peppers for 3 minutes and put in the pan and spray again with Spray2Cook.
-
3
Microwave the fish for 2½ minutes in the milk before adding to the pan complete with the milk. Mix in the curry powder. Add the chopped hard-boiled eggs.
-
4
Add the tomatoes and cook until the tomatoes have softened. Season the hash with the pepper and mix well.
-
5
Serve on warmed plates.
Reactions
Cooksnaps
Did you make this recipe? Share a picture of your creation!
Written by
Comments