Eat to beat diabetes | Konjac rice kedgeree

In one of my earlier #TheFridayRecipe posts, I shared my ‘Well Woman’ smoked mackerel salad recipe. Well, it’s been a bit nippy weather-wise and I wanted to eat a warm lunch or supper dish that would include the omega 3 goodness of the oily fish, the protein from the eggs and some veggie elements but still deliver on flavour and nutrition. White or brown rice, as you know, is a proper carb and calorie hit and pretty much on the avoid list if you are weight managing too. However, I came across an interesting product on my weekly shop called ‘Bare Naked Rice’ and I thought I’d give it a spin so I could make this low carb, low-calorie version of my classic smoked haddock kedgeree recipe. Dear reader, it’s a keeper!

Konjac rice kedgeree

So what is Bare Naked Rice? Well, it looks like rice, it doesn’t taste of much until you introduce it to some spice and sauce (just like, well, rice) but it’s made from a plant called konjac, a type of yam. It’s fat-free, gluten-free and a 250g pack is just 17 calories and 1g of carbs. Hmm…sounds interesting doesn’t it? Well, you need to open the pack and rinse the rice pieces with some cold water in a fine sieve first before you can start cooking (it has a slightly fishy odour but don’t let that put you off, it disappears when you rinse it and you’re going to be eating it with fish!), after that, just follow the recipe here and I think you’ll really love the result. It helps you to feel full as it swells slightly in your stomach so it’s recommended that you drink a glass of water before you eat. I’m also trying the noodles, more recipes to come!

Serves 2

  • 2 large smoked mackerel fillets, skin off, flaked
  • 2 hard-boiled eggs (or poached if you prefer)
  • a handful of chopped parsley or chives
  • a handful of chopped coriander
  • 25g of unsalted butter
  • 2 banana shallots, finely chopped
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 2 tsp Madras curry powder
  • 250g Bare Naked Konjac Rice 
  • Salt and freshly ground black pepper
  • 2 tablespoons of petit pois
  • Optional: a small fresh green chilli, deseeded and finely sliced

To make…

  • Place 2 eggs in a pan, cover with water, bring to the boil, then reduce to a simmer. Leave for 5 mins, drain, allow to cool and then peel and cut the eggs lengthwise into quarters.
  • Melt the butter on a medium heat in a large sautée pan, add the finely chopped shallot and cook gently for 5 mins until softened but not coloured. Add 1 tsp ground coriander, 1 tsp ground turmeric and 2 tsp of Madras curry powder. Season with a little salt, then continue to fry for about 3 minutes until the mixture starts to turn brown and fragrant.
  • Add the konjac rice and stir thoroughly. Gently mix in the fish, the pepper, the peas and a handful each of chopped parsley and coriander. Serve warm garnished with the hard-boiled or poached eggs, the chilli and wedges of lemon. Nom!

Share, follow, like, enjoy!

  • To get the latest #TheFridayRecipe from the Pigeon Cottage Kitchen blog, just add your email address to the subscribe box at the top right-hand column of the website.
  • Follow me on twitter @pigeoncottage,  on Instagram at Pigeon Cottage Kitchen and the Pigeon Cottage Kitchen page on Facebook.
  • Click on the link to get your very own copy of my family recipe book, Whats4teaMum?

NB: Always consult an appropriately qualified health professional before adopting a dramatic lifestyle change – we’re all different, what works for one person doesn’t work for everyone.

About Janet Davies @pigeoncottage

Food lover, author, cook!
This entry was posted in Eat to beat diabetes, Recipes, Seafood and tagged , , , , , , , . Bookmark the permalink.

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