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NOTES At just over 500 calories, this is healthy comfort food at its best and it’s packed with veg too. Eggs contain vitamin D which is important for bone health.

538 12

MONDAY Curried smoked haddock chowder


◆ 10g unsalted butter ◆ 1 large potato

(about 300g), peeled and cut into small cubes ◆ 6 spring onions,

sliced ◆ 2 medium eggs,

at room temperature ◆ 1 tbsp medium curry powder

◆ 300ml skimmed milk ◆ 175g frozen peas ◆ 1 x 240g pack skinless smoked haddock fillets (preferably undyed), each cut into 6 pieces ◆ 1 x 100g pack baby leaf spinach

1 Melt the butter in a large saucepan; add the potato and most of the spring onions. Cover and cook gently for 10 minutes, stirring regularly to make sure they don't stick. 2 Meanwhile boil the eggs, setting a

6½ minute timer for a ‘jammy’ yolk. Once cooked, drain and run under cold water to cool. 3 Add the curry powder to the potato mixture,

cook for 1 minute more, then pour in the milk along with 100ml water. Bring to a simmer, then add the peas and smoked haddock. Cover and cook for 3 minutes then tip in the spinach. Cover again and cook for about 30 seconds more. Once wilted, gently stir the spinach through to distribute it evenly and season the chowder with black pepper to taste. Add a little extra water if you want the chowder to have a more soupy consistency. 4 Peel the eggs and slice in half. Ladle the chowder into two bowls. Top each with a halved egg and scatter with the remaining spring onions. 538cals; 13g fat (5g sat fat); 51g protein; 11g fibre; 49g carbs; 13g total sugars; 2g salt

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