Diet Kedgeree Recipe

The Recipe Instructions

Ingredients

1/2 cup brown rice
1 tbsp unsalted margarine
1 tsp curry powder or to taste
1 tsp flour
1/3 cup low-sodium chicken broth
1/2 lb cod or haddock fillets, cut into 1/, 2 pieces
1/4 tsp black pepper
2 large hard-cooked egg whites, chopped fin, e
1 tbsp minced parsley

Directions

Cook rice according to package directions, omitting the salt.
When rice is almost done, melt the margarine in a medium-size heavy
saucepan over moderately low heat. Blend in the curry powder and cook,
stirring, for 1 minute. Stir in the flour, add the chicken broth, and
cook, stirring constantly, 1 to 2 minutes more or until slightly
thickened.
Add the cooked rice to the curry mixture, along with the cod,
pepper and all but 1 Tablespoon of the chopped egg whites; stir
gently to mix. Heat, uncovered, over moderately low heat about 5
minutes, stirring occasionally, just until the fish is cooked through
and the mixture is hot.
Transfer to a heated platter and sprinkle with the remaining
chopped egg white and the parsley. Serves 4.

Nutritional information per serving: calories - 170, protein - 14
gm., total fat - 4 gm., saturated fat - 1 gm., carbohydrates - 19 gm.,
cholesterol - 24 mg., fiber - 2 gm., added sugar - 0, sodium - 63 mg.

FROM: Great Recipes for Good Health by Reader's Digest copyright
1988

NOTE: This combination fish, rice, and hard-cooked egg is a
popular breakfast and supper dish in England. It originated in India.

Servings: 4

Diet Kedgeree Recipe brought to you by Diet Recipes To-Go

Weight loss diets The Glycaemic Index Diet The gi (or glycaemic index) nutrition system is reliant on the glycaemic index, a list of food types and a score representing the speed with which the glucose of the food gets converted to sugar in your bloodstream. The claim is that slow release food types (ie those foods with a low Gi number), keep you satisfied for a longer period of time and help to eat less food without starving yourself. It is also extremeley effective for folk with diabetes, as the low GI food types are helpful in controlling increases in blood sugar secretion. The South Beach Diet The South Beach diet is a diet created by Miami, florida-area cardiologist arthur agatston which stresses that one should consume "good carbs" instead of "bad carbs" and "good fats" instead of "bad fats" Doctor agatston invented his weight loss system for his cardiac patients, as a consequence of his detailed analysis of scientific studies completed on other dietary studies. Examples of good foods include, veal cutlets, chicken breast, fish, parmesan cheese, pistachio nuts, lowfat or nonfat milk and certain vegetables, like green beans, cabbage and sprouts.

 

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"A good cook is the peculiar gift of the gods. He must be a perfect creature from the brain to the palate, from the palate to the finger's end.
"Walter Savage Landor"

"A diet is the penalty we pay for exceeding the feed limit."

"Reality check: you can never, ever, use weight loss to solve problems that are not related to your weight. At your goal weight or not, you still have to live with yourself and deal with your problems. You will still have the same husband, the same job, the same kids, and the same life. Losing weight is not a cure for life"
Phillip C. McGraw

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