Poached egg with spicy rice

Vegetarian
Gluten Free
Dairy Free
Health score
30%
Poached egg with spicy rice
22 min.
1
1114kcal

Suggestions


Start your day off with a burst of flavor and satisfaction with our delicious Poached Egg with Spicy Rice. Perfect for vegetarians and those with gluten or dairy sensitivities, this dish manages to pack a punch while being nutritious and hearty. With just 22 minutes of your time, you can enjoy a vibrant and aromatic breakfast that not only fuels your body but also excites your taste buds.

The combination of fluffy basmati rice, tender peas, and a medley of spices creates an enticing bed for a perfectly poached egg. Each bite offers a delightful balance of textures and flavors—the warmth of the spices mingling with the creamy yolk of the egg elevates this dish to a new level of indulgence. It’s the ideal dish for a leisurely morning meal or brunch with friends, proving that you don't need fancy ingredients to create something truly special.

Imagine yourself seated, enjoying the rich aroma of curry wafting through the air, as you savor this simple yet satisfying meal. Whether you're a seasoned cook or a novice in the kitchen, this recipe is straightforward and accessible, making it a perfect choice for anyone looking to spice up their breakfast routine. So, why not treat yourself to a plate of this vibrant Poached Egg with Spicy Rice and turn your morning into a delicious culinary experience?

Ingredients

  • tsp cooking oil 
  • 0.5  onion chopped
  • 0.5  bell pepper green deseeded sliced
  • 250 rice (we used Tilda Rizazz)
  • 50 pea-mond dressing frozen
  • tsp curry powder 
  •  eggs 

Equipment

  • frying pan

Directions

  1. Heat the oil in a non-stick frying pan. Fry the onion and pepper for 5-8 mins until soft and beginning to brown. Tip in the rice, frozen peas, curry powder and 200ml water, stir well, then simmer gently for 10 mins.
  2. Bring a small pan of water to the boil and, when the rice is almost ready, poach the egg (see p50 for some great tips on poaching eggs).
  3. Serve the egg on top of the spicy rice.

Nutrition Facts

Calories1114kcal
Protein10.48%
Fat9.09%
Carbs80.43%

Properties

Glycemic Index
144.19
Glycemic Load
124.56
Inflammation Score
-8
Nutrition Score
31.02043460763%

Flavonoids

Apigenin
0.01mg
Luteolin
2.81mg
Isorhamnetin
2.76mg
Kaempferol
0.39mg
Myricetin
0.02mg
Quercetin
12.48mg

Nutrients percent of daily need

Calories:1113.6kcal
55.68%
Fat:11.03g
16.97%
Saturated Fat:2.33g
14.56%
Carbohydrates:219.63g
73.21%
Net Carbohydrates:210.52g
76.55%
Sugar:5.93g
6.59%
Cholesterol:163.68mg
54.56%
Sodium:82mg
3.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.6g
57.21%
Manganese:3.2mg
159.96%
Selenium:53.13µg
75.89%
Vitamin C:52.34mg
63.44%
Phosphorus:487.45mg
48.74%
Folate:164.16µg
41.04%
Copper:0.79mg
39.64%
Vitamin B6:0.76mg
37.85%
Fiber:9.11g
36.44%
Vitamin B5:3.54mg
35.42%
Zinc:4.19mg
27.93%
Magnesium:110.81mg
27.7%
Iron:4.93mg
27.41%
Vitamin B1:0.36mg
23.86%
Vitamin B3:4.7mg
23.5%
Vitamin B2:0.39mg
22.84%
Potassium:702.51mg
20.07%
Vitamin E:2.34mg
15.57%
Calcium:134.8mg
13.48%
Vitamin K:11.06µg
10.53%
Vitamin A:486.07IU
9.72%
Vitamin B12:0.39µg
6.53%
Vitamin D:0.88µg
5.87%