Stage three: Bulgur wheat kedgeree | Daily Mail Online

 Stage 3: Tasty ways to stay on track

You can return to a normal pattern of eating now with three nutritious meals a day relatively low in carbs. You don’t need to calorie count, just make sure you’re eating healthily and keeping portions small (ideally about three quarters of the amount you used to eat) 

Bulgur wheat kedgeree

The nutty flavour of bulgur wheat lends itself nicely to the flavours in this dish. We recommend you serve it with the egg yolks slightly soft, but if you prefer a harder-boiled egg, cook them for 3 minutes longer.

Prep time 5 minutes

Cook time 25-30 minutes

Serves 2

Calories per portion 560

300g undyed smoked haddock fillets

160g bulgur wheat

2 medium free-range eggs

2 tsp olive oil

1 small leek (150g-200g), trimmed, quartered lengthways and finely sliced

1 garlic clove, peeled and finely chopped

1 heaped tbsp medium curry powder

½ tsp chilli powder

¼ tsp turmeric powder

1 tsp mustard seeds (black or yellow)

20g fresh coriander, finely chopped

salt and pepper

• Place the haddock in a medium saucepan, cover with water and bring to the boil. Reduce the heat and simmer gently for 5 minutes. Remove the fish from the water and set aside, keeping it warm.

•  Place the bulgur wheat in a small saucepan and cover with 320ml water. Add a generous pinch of salt and slowly bring to the boil. Reduce the heat and simmer very gently for 7-10 minutes, or until the bulgur wheat has doubled in size and the water is fully absorbed.

•  Place the eggs in a separate pan of boiling water and cook for 5½ minutes. Remove from the heat, run under cold water and, when cool enough to handle, tap all over with the back of a spoon and peel away the shell.

•  Meanwhile, put the olive oil, leek and garlic in a frying pan and sauté over a medium heat for about 5 minutes, stirring from time to time. Add the curry powder, chilli powder, turmeric and mustard seeds and cook for a few minutes. Remove from the heat and stir in the bulgur wheat. Taste for seasoning and adjust if necessary. Flake the fish and add it to the bulgur wheat with the coriander.

•  Serve the kedgeree topped with a halved hard-boiled egg.

  See the ‘Related Articles’ box below for all the recipes 

©Roy Taylor 2020. recipes created by: participants on the diabetes reversal trial, kathryn bruton, alison barnes.photographs: Chris alack. food styling: clare lewis. styling: Sue radcliffe