20-minute rice supper

Gluten Free
Health score
24%
20-minute rice supper
20 min.
4
431kcal

Suggestions


Are you in need of a quick and satisfying meal that doesn’t compromise on flavor? Look no further than this delightful 20-minute rice supper! This delicious dish is not only gluten-free but also packed with protein and vibrant flavors. With just a handful of ingredients, you can whip up a hearty meal perfect for lunch or dinner that’ll impress your family and friends.

Imagine fluffy long grain rice, perfectly complementing the rich, aromatic notes of korma curry paste. The addition of smoked mackerel brings a luxurious, smoky depth to the dish, while colorful frozen peas add a touch of sweetness. Topped with creamy low-fat crème fraîche and garnished with quartered hard-boiled eggs, this dish is as visually appealing as it is tasty.

Whether you're enjoying a cozy night in or need to prepare a satisfying meal in a hurry, this recipe has got you covered. What's more, it's ready in just 20 minutes, making it a fantastic option for those busy weeknights. Easy to prepare in the microwave, it allows you to spend less time in the kitchen and more time enjoying the company of loved ones. Let the enticing aroma fill your home and savor every delightful bite of this wholesome rice supper. Dive into a meal that's not just quick to make but also a feast for the senses!

Ingredients

  • 300 rice long grain
  • 600 ml fish stock hot fine (from a cube is )
  • tbsp curry paste 
  • 100 ml peas frozen
  • 150 mackerel smoked
  • tbsp crème fraîche low-fat
  •  hardboiled eggs quartered
  • handful cilantro leaves 

Equipment

  • microwave

Directions

  1. Tip the rice into a large microwavable container.
  2. Mix together the stock and curry paste, then pour over the rice. cover with cling film and pierce a few times with a fork. Microwave for 6 mins on High.
  3. Break the mackerel into large chunks and stir through the rice along with the peas and crme frache, then microwave for 6-8 mins more on medium until the rice is tender. Top with the eggs and serve sprinkled with the coriander.

Nutrition Facts

Calories431kcal
Protein19.35%
Fat19.62%
Carbs61.03%

Properties

Glycemic Index
34.38
Glycemic Load
36.69
Inflammation Score
-6
Nutrition Score
17.774347885795%

Flavonoids

Quercetin
0.53mg

Nutrients percent of daily need

Calories:431.28kcal
21.56%
Fat:9.12g
14.03%
Saturated Fat:3.04g
18.98%
Carbohydrates:63.85g
21.28%
Net Carbohydrates:61.84g
22.49%
Sugar:1.96g
2.18%
Cholesterol:116.18mg
38.73%
Sodium:563.03mg
24.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.24g
40.48%
Selenium:34.41µg
49.16%
Manganese:0.9mg
44.81%
Vitamin B12:2.1µg
35.02%
Vitamin B3:6.8mg
33.98%
Vitamin D:3.96µg
26.42%
Phosphorus:246.4mg
24.64%
Vitamin B2:0.41mg
23.9%
Vitamin A:990.83IU
19.82%
Vitamin B6:0.32mg
16.18%
Copper:0.31mg
15.64%
Potassium:456.89mg
13.05%
Vitamin B5:1.28mg
12.8%
Zinc:1.71mg
11.4%
Iron:2mg
11.13%
Calcium:107.38mg
10.74%
Vitamin B1:0.15mg
10.26%
Magnesium:39.51mg
9.88%
Vitamin C:7.54mg
9.15%
Folate:35.06µg
8.76%
Fiber:2.02g
8.06%
Vitamin K:7.53µg
7.17%
Vitamin E:1.03mg
6.84%