Our 30-Minute Cook blogger, Carole Beck, has two classic and healthy egg recipes, a kedgeree and a frittata, from BBC Good Food’s new book 30-Minute Suppers
When I’m cooking an evening meal for one, I’ll often reach for eggs. I love the way they come ready portioned out in single servings, are fast to cook, cheap and rich in an array of important vitamins and minerals, including vitamins A, D and iron. They are also a complete source of protein – they contain each of the eight essential amino acids that our bodies need to source from food.
So when I was sent one of BBC Good Food’s latest cookery books, 30-Minute Suppers, I had to try a couple of their interesting egg dishes: kedgeree with poached egg and a goat’s cheese frittata.
They’re perfect for anyone looking for a quickie dinner as each involves minimal prep work.
The goat’s cheese frittata was super-speedy and a hit among all those in my family who are fond of those flavours (ie not my youngest two kids.)
The kedgeree uses fish pie mix which meant zero time spent chopping fish. A friend told me she’d been put off kedgeree because it was creamy, but this one is a no-cream version and I found it light and delicious. I made it after a particularly taxing kids’ bedtime, and managed to speed the kedgeree prep up even further by using frozen onion, pre-chopped garlic and frozen parsley. What more can you ask for?
KEDGEREE WITH POACHED EGG
Time: 30 min
Serves: 4
Ingredients
300g/ 10oz long grain rice
2 tbsp olive oil
1 onion, finely chopped
390g pack fish pie mix, defrosted if frozen
1 heaped tbsp. mil or medium curry powder
juice 1 lemon
¼ small pack parsley, chopped
4 eggs
Method
Cook the rice according to the pack instructions. Drain and set aside.
Meanwhile, heat 1 tbsp of the oil in a non-stick frying pan and cook the onion and garlic for five minutes. Toss the fish pieces with the curry powder and the remaining oil. Add to the pan. Cook for another 5 minutes, stirring carefully and turning the fish.
Add the rice to the pan and turn up the heat, then stir well (the fish will break up a little). Cook for 1 to 2 minutes, then stir in the lemon and parsley. Turn the heat down as low as it will go, and cover with a lid.
Bring a pan of water to the boil, turn down the heat and poach the eggs. Season the kedgeree and divide among the bowls, topping each with a poached egg.
GOAT’S CHEESE, PEA AND BEAN FRITTATA
Time: 25 minutes
Serves: 4
Ingredients
300g/ 10oz frozen peas and beans
8 eggs
splash milk
100g log goat’s cheese (the kind with a rind)
1 to 2 tbsp chopped mint leaves
Method
Heat grill to medium. Boil the eggs and beans for 4 minutes until just tender, then drain well. Beat the eggs with a splash of milk and some seasoning. Slice four thin, round slices of goat’s cheese (you’ll use about half the log) and reserve.
Roughly chop or crumble the rest of the cheese into pieces, then stir this into the eggs with the veg and mint.
Heat an ovenproof shallow pan, pour in the egg mix and gently cook over a low heat for 8 to 10 minutes until there is just a little un-set mix on the surface. Top with the slices of goat’s cheese, then grill until set, golden and the cheese is bubbling.
Disclosure: Carole was sent a free copy of the book for review purposes.
The recipes have been reproduced with permission from the publishers.
BBC Good Food 30-minute Suppers is published by BBC Books, £4.99.
Read more from The 30-Minute Cook:
Spicy fish suppers
3 fast butternut squash recipes
Baked sea bass filleted and cooked in a paper bag
5-minute meals from dietitians
Posh (and paleo) duck breast recipe to serve to friends
Carole is a health, parenting and food writer and editor, and has three children, aged eight, six and three. She lives in London, and writes a blog at Healthier Mummy about trying to lead a healthier family life. Follow her at @healthiermummy.
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