Posts Tagged ‘delicious low fat recipes’

Spiced Egg Pilau

March 15, 2012 at 6:56
Posted by Rachael Woolston

Great meal for a long morning run the next day


Serves 4

    • 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 British Lion eggs


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

Nutrition (per portion): 332 Calories; 14g protein; 10g fat; 2g saturated fat; 46g carbohydrate; 3g total sugars; 3g fibre; 0.2g salt

For more recipe suggestions visit

No Comments »