Quick and Easy Kedgeree {Slimming World Friendly}

This simple Kedgeree Recipe is excellent as a hearty breakfast / lunch or served as a light dinner. A delicious spiced rice dish with smoked haddock, onion, parsley or coriander and boiled eggs that the whole family will love. See notes for a low-syn Slimming World Kedgeree. 

You will also love… my Dill rice with broad beans and tzatziki

RECIPE PUBLISHED IN 2014 | UPDATED AUGUST 2019

Roughly a million years ago, I was Art Editor of a monthly consumer Wine Magazine. Apart from forever ruining cheap wine for me, my tenure at the magazine introduced me to a few great restaurants and bars.

It was during a food and wine matching challenge – a regular feature in the magazine – that I first tasted Kedgeree. I cannot remember the name of the restaurant any more, but the dish made such an impression that I immediately tried to replicate it at home. It has been a firm favourite ever since.

The version I sampled was served with an addictive tomato sauce which isn’t traditional. It is, however, highly addictive and I can thoroughly recommend it.

The Origins of Kedgeree

Kedgeree (also known as kitcherie, kitchari, kidgeree, kedgaree, kitchiri and khichuri) is a simple dish made with smoked haddock, onion, spiced rice, parsley or coriander and boiled eggs.

Kedgeree originated in India and a simplified Anglo-Indian version was introduced to the United Kingdom by returning British colonials as a breakfast dish. I personally can’t imagine prim Victorians tucking into this aromatic spiced rice for breakfast, but what do I know?

To my mind, Kedgeree is too substantial a meal to be breakfast fare. I usually like to serve it as a quick, healthy, midweek meal. I am delighted to note it is also Slimming World friendly which is a major win!

How to make Kedgeree

STEP 1. Bring the milk to a boil with the bay leaf then immediately reduce to a simmer. Add the fish, skin side up, cover, and poach for 5-7 minutes or until the flesh is opaque. Set aside, reserving the poaching milk.

STEP 2. Meanwhile, put the butter in a large pot and heat until foaming. Add the cardamom pods, cinnamon stick, ginger, curry powder, turmeric and salt and stir for a minute.

STEP 3. Add the onion and cook over low heat for 5 minutes, stirring occasionally, until softened. 

STEP 4. Meanwhile boil the eggs to your desired hardness then add to cold water to arrest their cooking.

STEP 5. Add the rice and stir until it is coated in the spicy butter. Add the stock, bring to a boil, then reduce heat to a simmer. Cover and cook for 10 minutes.

STEP 6. Add the poaching milk, stir and continue to cook for another 5 minutes or until the rice is cooked. 

STEP 7. Remove the cardamom pods, bay leaf and cinnamon stick. Taste and season with salt and pepper and a pinch of chilli flakes. 

STEP 8. Flake the poached fish, carefully removing the skin and any bones, and add to the rice. Add the chopped herbs and gently mix everything together. 

STEP 9. Peel and chop the eggs into quarters, then arrange over rice. Serve immediately with the tomato sauce on the side if desired.

Spiced tomato sauce

This is TOTALLY OPTIONAL – have I said this loudly enough? Nevertheless my husband insists it totally makes the dish so omit at your peril.

STEP 1. Score a cross on the bottom of the tomatoes and cover with the boiling water. Leave for a few minutes until the skin is easy to remove. Chop the tomatoes and remove the majority of the seeds.

STEP 2. Heat the butter until foaming and add the chopped garlic and tomatoes. Stir in the curry powder, sugar and season with salt and pepper.

STEP 3. Cook for 5-8 minutes, stirring, until the sauce is slightly reduced. Serve on the side of the Kedgeree so that everyone can help themselves or drizzle over the finished dish.

How long does Kedgeree keep in the fridge?

Kedgeree will keep for a maximum of 3-4 days in the fridge provided you follow a few basic rules. Cool and store the dish within an hour of it being cooked – do not leave for any longer.

Since cooked rice carries a few risks when reheated, make sure it is piping hot all the way through when serving. If in doubt, make sure the temperature of the rice is at 75°C/165°F or higher when checked with a food thermometer.

Slimming World Kedgeree

The original recipe calls for a fair amount of butter which isn’t very diet friendly. Luckily you can create a syn-free kedgeree if you use low calorie cooking spray or a very low syn recipe if you replace butter for a reduced fat spread. See the variation notes on the recipe card for a SW friendly version of the recipe.

As ever, it is best if you serve your Slimming World Kedgeree with a few Speed vegetables like green beans, steamed spinach, broccoli or peas.

Kedgeree Variations

• Ring in some changes be changing up the fish used in this recipe. Smoked haddock is the most traditional option but feel free to substitute with any firm fish such as cod, hake or smoked salmon fillets.
• For a Vegetarian Kedgeree replace the fish with a tin of chickpeas or lentils, stirring it in towards the end of cooking and making sure it is warmed through (see recipe notes). 
• If you hate coriander (cilantro) you can easily replace with chopped flat leaf parsley. Parsley is actually more commonly used, but I think coriander works better with the curry spices in the dish.
• Replace the boiled eggs with poached eggs or even a fried egg!

More Indian inspired recipes

• Chicken Jalfrezi { Slimming World friendly }
• Chicken Korma | Slimming World Chicken Curry
• Prawn Dhansak Curry {Slimming World Friendly}
• One-pot red lentil, squash and chickpea dhal

Quick and Easy Kedgeree {Slimming World Friendly}

Lucy Parissi | Supergolden Bakes

This simple Kedgeree recipe is excellent as a hearty breakfast / lunch or served as a light dinner. A delicious spiced rice dish with smoked haddock, onion, parsley or coriander and boiled eggs that the whole family will love. For a Slimming World version, read the recipe notes.

4.5 from 2 votes

Print Pin Rate

Course: Breakfast / Brunch, Dinner, Lunch

Cuisine: English, Indian

Keyword: Kedgeree, Slimming World Kedgeree, Smoked Haddock Kedgeree

Prep Time: 15 minutes

Cook Time: 27 minutes

Servings: 4 - 6 servings

Calories: 663kcal

Ingredients

For the smoked fish

• 400 g | 14oz smoked haddock (about 4 fillets) or replace with other firm white fish
• 250 ml | 1 cup skimmed milk
• 1 bay leaf

For the kedgeree

• 2 tbsp unsalted butter
• 1 large onion , finely chopped
• 4 cardamom pods , lightly crushed
• 1 cinnamon stick
• 1 bay leaf
• 1/2 tsp ground turmeric
• 1/2 tsp mild curry powder
• 1 tsp salt
• 1 cm | 1/3 in piece fresh ginger , grated
• 350 g | 12.3oz basmati rice
• 500 ml | 2 cups hot vegetable stock
• 250 ml | 1 cup of the poaching milk (or as much as needed)
• 4 large eggs
• 3 tbsp fresh coriander (cilantro), chopped or fresh flat leaf parsley
• Salt and freshly ground pepper to season
• pinch dried chilli flakes to garnish

For the fresh tomato sauce (optional)

• 1 tbsp butter or low calorie cooking spray
• 1 tsp sugar or sweetener
• 5 large tomatoes , skinned, de-seeded and chopped
• 1/2 tsp mild curry powder
• 2 garlic cloves , minced
• Salt and freshly ground pepper to taste

Instructions

• Boil the eggs for 6 minutes for soft boiled or 8-10 minutes for hard boiled. Rinse with cold water and set aside.
• Bring the milk to the boil with the bay leaf then reduce to a simmer. Add the fish, skin side up, cover, and poach for 5-7 minutes or until the flesh is opaque. Set aside.
• Meanwhile, put the butter in a large pot and heat until foaming. Add the cardamom pods, cinnamon stick, ginger, curry powder, turmeric and salt and stir to combine.
• Add the diced onion and cook over low heat for 5 minutes, stirring, until softened.
• Add the rice and stir until it is coated in the spicy butter. Add the stock, bring to the boil then reduce heat to a simmer. Cover and cook for 10 minutes.
• Add the poaching milk, stir and continue to cook for another 5 minutes or until the rice is cooked.
• Taste and season with salt and pepper. Remove the cardamom pods, bay leaf and cinnamon stick.
• Flake the poached fish, removing the skin and any bones, and add to the rice.
• Add the parsley and gently mix everything together. Check the seasoning and add salt and pepper to taste.
• Peel and chop the eggs into halves or quarters, then layer over the rice. Sprinkle with the chilli flakes and serve immediately.

For the fresh tomato sauce (optional)

• Score a cross on the bottom of the tomatoes and cover with boiling water.
• Leave for a few minutes until the skin is easy to remove. Chop the tomatoes and discard the seeds.
• Heat the butter until foaming and add the garlic and tomatoes. Stir in the curry powder, sugar and season with salt and pepper.
• Cook for 5-8 minutes, stirring, until the sauce is slightly reduced. Serve the sauce on the side of the Kedgeree or drizzled over the top.

Video

Notes

Kedgeree Variations

• Ring in some changes be changing up the fish used in this recipe. Smoked haddock is the most traditional option but feel free to substitute with any firm fish such as cod, hake or smoked salmon fillets.
• For a Vegetarian Kedgeree replace the fish with a tin of chickpeas or lentils, stirring it in towards the end of cooking and making sure it is warmed through (see recipe notes). 
• If you hate coriander (cilantro) you can easily replace with chopped flat leaf parsley. Parsley is actually more commonly used, but I think coriander works better with the curry spices in the dish.

Slimming World Kedgeree

Replace the butter for 1 tbsp Flora Light spread (3 Syns) or use Fry Light to create a syn-free version. If the pan gets too dry add a small splash of the stock.

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Please note I am not affiliated in any way with Slimming World. Syn values are based on the Slimming World online calculator.

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Nutritional information is always approximate, and will depend on quality of ingredients and serving sizes.

Nutritional Info

Calories: 663kcal | Carbohydrates: 89g | Protein: 41g | Fat: 15g | Saturated Fat: 7g | Cholesterol: 265mg | Sodium: 1974mg | Potassium: 1101mg | Fiber: 5g | Sugar: 12g | Vitamin A: 2260IU | Vitamin C: 24mg | Calcium: 215mg | Iron: 4mg

Tried this recipe?Mention @supergolden88 or tag #supergoldenbakes!