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Ингредиенты
- 115 gm American long grain rice
- 2 x Chicken stock cubes
- 1 whl cooked crab
- 1/2 x Red chilli, seeded and finely sliced
- 125 ml White wine
- 2 tsp Tomato puree
- Half a lemon
- 1 sm Bunc fresh coriander, leaves removed
- 4 Tbsp. Vegetable oil
- 1 x Rasher bacon, cut into thin strips
- 1/4 x Onion, finely sliced
- 25 gm Butter
- 1 Tbsp. Minced fresh parsley
- 1/4 x Savoy cabbage, core removed and finely shredded
- 1 x Garlic clove, crushed
- 115 gm Plain flour
- 1 Tbsp. Caster sugar
- 2 x Large eggs
- 2 Tbsp. Lowfat milk
- 1 pch grnd cinnamon
- 1 x Desert apple, peeled, coarsely grated
- 200 gm Greek lowfat yoghurt
- Salt and pepper
- Clear honey, to drizzle
Инструкции
- 1 Cook the rice according to the packet instructions, adding 1 chicken stock cube to the cooking water. Drain well.
- 2 Remove the claws and larger legs from crab, crack open and take out the meat. Keep the brown and white meat separate. Prise the body section upwards from the shell with your thumbs to release.
- 3 Remove and throw away the dead men's fingers, greyish stomach bag and mouth. Remove the meat from shells and retain.
- 4 Heat 600ml/1 pint water in a pan, add in 1 chicken stock cube, the crab shells, brown crab meat, half the minced chilli, wine, tomato puree, lemon and most of the coriander.
- 5 Bring to the boil and simmer gently for 10-15 min. Season.
- Strain the stock into a bowl, stir in 1/3 white crab meat, 1 tbsp liquid removed rice and coriander leaves.
- 6 For the Kedgeree: Heat 1 tbsp oil in a frying pan, add in the bacon, onion and remaining chilli and cook for two min.
- 7 Add in the remaining rice and crab meat and hot through. Add in the butter and minced parsley, season and stir to mix together. Spoon the kedgeree onto a plate and serve.
- 8 Heat 2 tbsp vegetable oil in a wok, add in the shredded cabbage, season and stir fry for two min.
- 9 Add in the garlic and continue cooking for another minute or possibly so. Serve the cabbage in a shallow bowl.
- 10 For the Apple Pancakes: Sieve the flour and caster sugar into a bowl, add in the Large eggs, lowfat milk and grnd cinnamon and beat to make a smooth batter. Add in the grated apple and stir together.
- 11 Heat 1 tbsp vegetable oil in a frying pan. Add in spoonfuls of the batter and cook for a few min on each side till golden and cooked through.
- 12 Layer up the pancakes with spoonfuls of lowfat yoghurt in between the layers and serve drizzled with a little honey.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 129g | |
| Recipe makes 8 servings | |
| Calories 269 | |
| Calories from Fat 106 | 39% |
| Total Fat 12.01g | 15% |
| Saturated Fat 3.25g | 13% |
| Trans Fat 0.18g | |
| Cholesterol 72mg | 24% |
| Sodium 237mg | 10% |
| Potassium 179mg | 5% |
| Total Carbs 28.1g | 7% |
| Dietary Fiber 0.8g | 3% |
| Sugars 4.82g | 3% |
| Protein 9.23g | 15% |
