Basmati rice with curried pumpkin and salmon
This recipe is a cross between a kedgeree and a risotto, and incorporates the cornerstones of healthy eating for people with diabetes – a balance of protein, starchy carbohydrate and vegetables, low GI, low saturated fat and low salt.
Basmati rice has the lowest GI (glycaemic index) of all rices, which means its energy is released slowly, helping to keep blood sugar levels steady. To make this dish even healthier, use wholegrain Basmati rice (or half and half), which gives a lovely nutty flavour and adds the health benefits of extra fibre, vitamins, minerals and antioxidants.
Ingredients (Serves 4-6)
- 1 tbsp olive oil
- 1 onion, fine chopped
- 300g Basmati rice
- 300g pumpkin, peeled, deseeded and diced
- 2 cans of red salmon
- 600 ml fresh vegetable stock (low salt)
- Handful of fresh parsley, chopped
- 3 hard-boiled eggs
- 100g reduced fat mascarpone
- Freshly grated nutmeg or 1/2 tsp nutmeg powder
- 1 tsp curry powder
- Pinch of cayenne pepper
Heat the oil in a large saucepan, add the onion and cook for 5 minutes until softened.
Stir in the nutmeg and curry powder and then add the rice and pumpkin.
Stir over the heat for a minute before adding the stock.
Bring to the boil and then turn down the heat and allow to simmer, stirring occasionally for about 25 minutes until both rice and pumpkin are tender and most of the liquid has been absorbed.
Stir in the cheese, fish and eggs and warm gently through.
Season with the pepper and sprinkle on the parsley.