Broad Bean and Courgette Pilaf (Syn Free)

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This is a lovely recipe I modified from the new Slimming World cook book ‘Free Food Deasts’. The original called for Saffron (am I made of money?) and Quails eggs (Tesco doesn’t do that!). I switched out the Saffron, which was only being used for colouring!! to Tumeric, which has fantastic health benefits, not least it’s anti inflammatory properties. I also switched the quails eggs to standard hens, which work just as well and less fiddly to peel. Bonus: scroll to the bottom for how I cook my boiled eggs for runny yolks everytime!

Hope you try and enjoy it as much as we did, let me know in the comments…

Serves 4

Ingredients:

1 cal cooking spray

2 onions, peeled and finely sliced

4 cloves garlic, peeled and finely chopped

200 g frozen broad beans

1 tbsp turmeric

1 tsp cardamom seeds, crushed

2 cinnamon stick or 1/2 tsp cinnamon if you don’t have the sticks

200 g baby courgettes, cut into disks. I only had big courgette so cut into bite sized chunks

900 mL vegetable stock, prepared as per instructions

350 g dried long grain rice

Small bunch of fresh corriander

100 g pomegranate seeds (if you have them, I didn’t)

4 eggs, boiled to how you like them*

Method

  1. Boil a large pan of water over a high heat. When boiled add the broad beans and turn the heat low and simmer for 3 to 4 minutes. Drain, cool and set aside.
  2. Place the turmeric and stock in a small sauce pan and simmer over a medium heat.
  3. Spray a sauce pan with 1 cal spray and place over a medium heat. Fry the onions and garlic for 3 to 4 minutes. Add a small splash of stock if the onions and garlic start to stick.
  4. Add the cardamom seeds, cinnamon sticks, courgettes and rice. Mix well.
  5. Add the turmeric infused stock to the rice, season to taste and bring to the boil over a high heat.
  6. Stir in the broadbeans, cover tightly and reduce the heat to low and cook for 15 minutes without lifting the lid.
  7. Remove from the heat and leave to stand for a further 15 minutes, still covered.
  8. At this point prepare your boiled eggs, I do mine about 5 minutes before the end of the cooling and peel them ready for plating.
  9. Remove the lid from the pan and fluff up the rice grains with a fork.
  10. Serve immediately with pomegranate scattered on top and halved boiled eggs.
  11. *Okay, so I’m not about to tell you how to cook an egg! But here is what I do for eggs that I like, that is oozy yolks and firm whites.

    1. Don’t use eggs from the fridge, always have them at room temparture this stops them cracking horribly.
    2. Bring a pan of water to the boil, with 1 tsp bicarbonate of soda (to help with peeling).
    3. When the pan is bubbling away nicely, lower your eggs and immediately set the timer for 3.5 minutes.
    4. As soon as time is up, quickly take the eggs from the pan and add to cold water to stop them cooking further.
    5. Hit them gently with the back of a spoon and start peeling, using the membrane makes the shell come off easier in one big piece and doesn’t  leave you with a scrappy looking egg.

     

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