Nicky Dear Health Coach

This recipe makes a great Breakfast which will fill you up and keep you full until lunch, it is packed full of fibre and also gives you your omega 3 and is great for your gut.

You will need:

1 Sachet of Microwaveable Wholegrain Basmati (or other wholegrain rice)

1 Small pack smoked mackerel

1 Onion

Large handful of peas or sweetcorn (or both for extra colour)

1 Red pepper chopped

1 Stick celery

1 Carrot cut into strips

1 Leek chopped

1 Stock pot / cube (chicken fish or veg)

1 Egg boiled for 4-5 mins (according to preference)

1-2 Teaspoon Curry Paste or powder

Olive oil

Parsley/Coriander leaves roughly chopped or torn

Freshly ground black pepper

Freshly squeezed Lime or lemon

– This recipe can be eaten hot or cold.

– Microwave the rice for 2 mins.

– Meanwhile in a frying pan or wok add the Olive oil, Onion, Leek, Celery, Pepper, Carrots, Peas/Sweetcorn and the Curry paste.

– Saute for 5 mins until the veg are starting to soften.

– Flake the Mackerel into the pan and fold in with the other ingredients, it will not need long.

– Dissolve the stock pot in 250ml water. – Pour the rice into the pan and fold into the other ingredients, pour on the stock.

– Serve and sprinkle over Parsley/Coriander.

– Half the egg and place half on each plate.

-Add a squeeze of lemon or lime according to taste.

If you are only using one portion, the other half can by put into a container and chilled or frozen for another day along with the other half of the egg

You can basically use any vegetables you like in this recipe and you could add Soy sauce, Ginger & Ground coriander instead of curry to change the flavour profile