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Kedgeree with Barley.

A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank (read more about her here).

Carefully designed to fit in with the Sleekgeek Food List,  Healthy Meal Template, and  Portion Control Guide.

DETAILS

Recommended for: Breakfast, Lunch, or Dinner.
Serves: 1 female

INGREDIENTS:

  • PROTEIN:
    • 4 small haddock fillets (about 400g)
    • 4 hard boiled eggs
  • VEGETABLES/FRUIT:
    • 1 big onion
    • 1 clove garlic
    • Half a lemon
  • SMART CARBS
    • 1 cup hulled, wholegrain barley
  • HEALTHY FAT:
    • Tbsp coconut oil or olive oil
  • HERBS, SPICES, AND EXTRAS:
    • Half a cup chopped parsley
    • 1 liter chicken or vegetable stock
    • 2 Tbsp curry powder

UTENSILS:

  • Frying pan
  • Saucepan
  • Chopping board
  • Chopping knife
  • Measuring spoons
  • garlic press or fine grater

INSTRUCTIONS:

  • Chop the onion and the parsley.
  • Press or crush/grate the clove of garlic.
  • Place the haddock fillets in a pan with either water or milk (if the haddock is very salty,) and poach for a few minutes until the fish is flaky. Remove the fish from the liquid and set aside to cool a bit.
  • Melt the coconut oil in a hot pan and fry the onion and garlic for a few minutes until it becomes translucent. Add the curry powder and mix well.
  • Add in the hulled barley and the stock and let simmer for about 20 minutes until the barley begins to soften and the water is mostly gone.
  • Remove the skin from the haddock (if any) and flake the flesh.
  • Add the haddock to the barley mixture (barley is now almost soft) and cook for a further 5 minutes.
  • Add a squeeze of lemon juice and check seasoning, adjust to taste.

TO SERVE:

  • Dish the Kedgeree onto a serving plate and arrange the quartered hard boiled eggs on the platter. serve with sprinkles of  finely chopped parsley and extra lemon wedges (optional)

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