Healthy fish korma
Make a clever healthy version of korma using courgette and yogurt, along with almonds and cod. It has the same creamy texture but is low in fat
One-pot five-spice rice
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 1 tbsp rapeseed oil
- 2 garlic clovesthinly sliced
- 25g gingerpeeled and finely shredded
- ½-1 tsp Chinese five-spice powder
- 1 fresh chillideseeded and sliced
- 2 red peppersdeseeded and diced
- 200g easy-cook brown rice
- 650ml vegetable stockmade with 2 tsp bouillon powder
- 420g frozen mixed beans(broad beans, peas and French beans)
- ½ pack spring onions(about 8), trimmed and sliced
- 2 tsp sesame oil
- 75g roasted cashews
Nutrition: per serving
- kcal444low
- fat16g
- saturates2g
- carbs55g
- sugars7g
- fibre11ghigh
- protein14g
- salt0.8g
Method
step 1
Heat the rapeseed oil in a large pan over a medium heat and fry the garlic and ginger for 5 mins. Add the five-spice, chilli, peppers and rice, then pour in the stock, cover tightly and cook for 15 mins.
step 2
Stir in the frozen beans and spring onions, then cover and cook for 10 mins. Check the rice is tender; if not, leave for 5 mins more. Turn off the heat, stir in the sesame oil and leave to stand, covered, for 5 mins.
step 3
Divide the rice between two bowls and scatter over half the cashews. Leave the remainder to cool completely for another day. Will keep chilled in an airtight container for up to three days. Reheat in a microwave until piping hot, then add the cashews.
