Recipe & image supplied by the British Egg Information Service: www.eggrecipes.co.uk
Economical, tasty and easy to prepare. There’s no need to peel the butternut squash - the skin becomes soft enough to eat during cooking. Just give it a good wash before you start.
Follow a recipe; follow food safety & hygiene rules; use measuring spoons and cups; use balance/digital scales; use a jug to measure liquids; chop using bridge/claw safely; snip herbs with scissors; use a box grater safely; crush garlic; use the hob (with adult supervision).
Knife, chopping board, grater, garlic crusher, measuring cups and spoons, weighing scales, scissors, jug, large lidded saucepan, wooden spoon, medium saucepan.
Ingredients (serves 4):
- 2 tbsp vegetable oil
- 1 large onion, diced
- 2.5cm piece root ginger, grated
- 2 cloves garlic, crushed
- 350g butternut squash, deseeded and diced
- 2 tbsp medium curry paste
- 175g basmati rice
- 100g red lentils
- 75g raisins
- 900ml vegetable stock
- 6 large British Lion eggs
- 3 tbsp chopped fresh coriander
- Heat the oil in a large pan, add the onions and sauté for 4-5 minutes or until golden. Stir in the garlic, ginger and butternut squash and sauté for a further 2 minutes.
- Add the curry paste, rice, lentils, raisins and stock and bring to the boil. Cover and simmer for 10-15 minutes or until the squash and rice are tender.
- Meanwhile, place the eggs in a medium pan, cover with water and bring to the boil. Simmer for 7 minutes. Drain the eggs, then rinse in cold water. Tap the shells all over and peel away. Cut the eggs into quarters.
- Remove the lid from the rice and give it a good stir - most of the liquid should have been absorbed by the rice. Adjust the seasoning, stir in the coriander and eggs. Cover again for 1-2 minutes to heat through the eggs before serving.
So thinking about Vegetable Biryani ...
Rice provides starchy carbohydrate, which gives us energy, and is a good source of fibre, and B vitamins.
Lentils are packed with protein and fibre. They are also low in fat and contain a number of substances which are thought to be hugely beneficial to our health.
Eggs are an excellent source of protein, vitamins and minerals. Protein is essential for building and repairing our bodies..
|-||Energy||2208kJ / 525kcal||26%|
per 450g serving
% of an adult's reference intake
Typical values per 100g: Energy 491kJ / 117kcal
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn't mean you shouldn't eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.