Equipment: Medium pan, hob
Preparation time: 5 mins
Cooking time: 20 mins
Basmati rice contains a higher proportion of the slowly-digested amylose starch. This means it has a particularly low Glycaemic Index and makes a good choice for a carbohydrate that won't create a blood sugar high to be followed by a rebound low. Oil-rich fish from a tin are an excellent, easy and economical source of the beneficial omega-3 essential fats needed to 'oil the brain'. A balance in colour is provided with something green so peas seem the ideal choice for this recipe. Frozen peas (also having a low GI) are very convenient. The freezing of vegetables retains high vitamin levels which can so easily be reduced in the not-so-fresh alternatives.
Ingredients (per person)
- 75g/3oz/V2 cup basmati rice
- 1 small tin oil-rich fish in brine/spring water or olive oil e.g. mackerel, salmon, sardines, pilchards or fresh tuna
- 75g/3oz/V2 cup frozen peas
- Rinse and cook the rice according to the instructions on the packet.
- Meanwhile, drain the liquid from the tinned fish, tip into a bowl and flake with a fork. Large bones can be removed but smaller bones are soft, edible and a good source of calcium.
- Cook the frozen peas in a pan of boiling water for 5 mins, then drain.
- When rice is ready, drain and tip into a bowl. Add the fish and peas and fold gently together.
- Serve. If liked, plain live soya yoghurt can be used as a dressing.
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