Healthy kedgeree with sardines

• eggs↗2
• canned sardines (120 g each)3

  in sunflower oil (boneless if desired), 2 tbsp reserved oil

• onion↗2

  (about 320 g), finely chopped

• finely chopped ginger1 tbsp tbsp
• fresh chili↗1

  without seeds, chopped

• quick-cook brown rice300g g
• medium-spice curry powder↗2 tbsp tbsp
• cumin seeds↗1 tsp tsp
• hot vegetable broth↗650ml ml

  prepared with 1 tsp vegetable broth powder

• frozen leaf spinach↗400g g
• bunch fresh coriander↗⅓

  finely chopped

• lemon↗½

  cut into wedges

Step-by-step instructions

1. 1

   Boil the eggs for 8 minutes, then let them cool so they can be easily peeled. Meanwhile, heat the reserved sardine oil in a large pan and sauté the onion, ginger and chili for 10 minutes, stirring frequently, until they become soft and golden.

2. 2

   Add the rice, curry powder and cumin seeds, then pour in the broth. Stir well, then place the frozen spinach blocks on top, keeping them separate. At this stage do not stir; simply cover and cook on low heat for 15 minutes. Add the sardines, cover again and cook for another 5 minutes until the rice is tender.

3. 3

   Gently stir everything together with the coriander. Cut the eggs into pieces, then place them on top together with lemon wedges for squeezing. Serve half now and let the rest cool before refrigeration. Store in the fridge for up to three days. Reheat in a pan or microwave until boiling (without the lemons, which are best served cold). This recipe is part of our free 7‑day healthy diet plan. This easy‑to‑make, dietitian‑created plan will inspire you to cook and eat healthier. Nourish yourself for seven days with dishes, snacks and treats.