Grahams Peas Please
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INGREDIENTS
- Salt and pepper
- 2 sl Bread
- 3 tb Chopped fresh coriander
- Finely grated zest of 1
- 1 Egg ; beaten
- ; sesame oil
- 1 ts Chilli powder
- Finely grated zest of 1 lime
- Salmon fillet; about 200 g
- 1 bn Salad onions
- 3 tb Chopped fresh mint
- 3 tb milk
- 25 g Plain flour
- 250 g Easy cook American rice
- 3 tb Vegetable oil
- 1 tb Greek yoghurt
- 1 tb olive oil
- 25 g Butter
- 425 ml Vegetable stock
- 1 ds Soy sauce; tomato sauce and
- 7 Vine ripened tomatoes
- 350 g Frozen peas
INSTRUCTIONS
Preheat the oven to 220c/425f/Gas 7. 1 Chop four of the salad onions. Cook the peas in a pan of boiling water and drain. Heat the butter in a large pan, add 2 chopped spring onions and the flour, stir and cook for one minute. 2 Add the peas and stock and bring to the boil. Pour the mixture into a food processor and blitz until smooth. Return the soup to the boil, add the chopped mint and milk, season and heat through. 3 Heat the olive oil in a griddle pan, add the bread and cook on both sides until browned. Serve the griddled bread with the soup. 4 Cook the rice according to the packet. Drain the rice and divide in half. To one half add the chopped coriander, lime zest and yoghurt and season. Pack the mixture into a mould and turn out onto a plate to serve. 5 Mix the soy sauce, tomato sauce and sesame oil and spoon over the salmon. Heat an ovenproof griddle pan and quickly cook the salmon on both sides to sear. Put the pan in the oven and cook for 5-8 minutes, until cooked. 6 Heat 2 tbsp vegetable oil in a roasting pan, add the whole spring onions and place the tomatoes on top. Season and cook in the oven for about 10 minutes, or until the tomatoes are tender. 7 Heat 1 tbsp vegetable oil in a wok, add 2 chopped salad onions, lemon zest, remaining cooked rice and chilli powder and stir fry for five minutes. 8 Add the beaten egg and stir into the rice until the egg is cooked. Season and serve with the roasted vegetables. This recipe contains raw or lightly cooked eggs. Because of the slight risk of salmonella poisoning, these should be avoided by the sick, the elderly, the very young, and pregnant women. Per serving: 728 Calories (kcal); 45g Total Fat; (55% calories from fat); 20g Protein; 62g Carbohydrate; 126mg Cholesterol; 1957mg Sodium Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 9 Fat; 0 Other Carbohydrates Recipe by: Ready Steady Cook Converted by MM_Buster v2.0n.
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (1116g) | ||
| Recipe Makes: 2 servings | ||
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| Calories: 648 | ||
| Calories from Fat: 280 (43%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 31.1g | 42 % | |
| Saturated Fat 9.1g | 45 % | |
| Monounsaturated Fat 14g | ||
| Polyunsanturated Fat 6g | ||
| Cholesterol 133.2mg | 41 % | |
| Sodium 1462.1mg | 50 % | |
| Potassium 1659mg | 44 % | |
| Total Carbohydrate 76.2g | 22 % | |
| Dietary Fiber 16.3g | 65 % | |
| Sugars, other 59.9g | ||
| Protein 21.9g | 31 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 648
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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