Tuna Kedgeree - Essential Foods

When you are under pressure, it is tempting to rely on stimulants and quick fix food to get you through. Although these may give you an energy burst, they will then leave you flagging. To keep concentration levels high, you need to up your intake of:-
Complex carbohydrates - brain fuels found in whole grains and vegetables.
Protein - good sources are meat, fish, eggs and dairy products.
Omega-3 and omega-6 essential fatty aids - these are vital for healthy brain cells and include oily fish such as mackerel, herrings, sardines and kippers and nuts such as almonds, hazelnuts and sun flower seeds.

A kedgeree was a typical Victorian breakfast dish, but the following Tuna Kedgeree is a modern take and makes a great lunch or supper and is ideal in providing the essentials foods above. Try it - you'll love it!

Ingredients: (serves 4)
250g basmati rice
100g frozen baby broad beans
4 eggs
1tsp medium curry paste
400g can of tuna - drained
25g butter
1 small onion - finely chopped
small handful of parsley - chopped
salt and pepper
lemon and lime wedges


  • Cook the rice according to the packet instructions. Add the broad beans and cook for another 3 minutes, then drain.
  • Meanwhile, hard-b oil the eggs. Put the eggs in a saucepan of cold water. Bring them to the boil and simmer for 6-7 minutes, then cool in cold water.
  • Flake the tuna into small chunks, then take the shell off the eggs and cut them lengthways into quarters.
  • Melt the butter in a large frying pan, add the onion and curry paste and fry gently for 3 minutes. Add the drained rice, broad beans, tuna and eggs.
  • Stir in the parsley and add a dash of salt and pepper. Stir gently over a low heat for 1 minute, then toss on a couple of lemon or lime wedges. 
  • And serve. 


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