Poached egg with spicy rice

Want nutrition in 30 minutes? This quick simple recipe is full of fibre, iron, folic acid and vitamin C

  • Prep:10 mins
    Cook:12 mins
  • Serves 1
  • Easy

Nutrition per serving

  • kcal 711
  • fat 31g
  • saturates 4g
  • carbs 62g
  • sugars 4g
  • fibre 6g
  • protein 50g
  • salt 0.25g


  • 1 tsp oil
  • 1?2 onion, chopped
  • 1?2 green pepper, deseeded and sliced
  • 1 x 250g pouch microwave pilau basmati rice (we used Tilda Rizazz)
  • 50g frozen peas
  • 1 tsp medium curry powder
  • 1 egg


Add some omega-3
Flake a large handful of smoked mackerel through the rice for a healthy omega-3 boost.


  1. Heat the oil in a non-stick frying pan. Fry the onion and pepper for 5-8 mins until soft and beginning to brown. Tip in the rice, frozen peas, curry powder and 200ml water, stir well, then simmer gently for 10 mins.

  2. Bring a small pan of water to the boil and, when the rice is almost ready, poach the egg (see p50 for some great tips on poaching eggs). Serve the egg on top of the spicy rice.

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