Spiced egg pilau

This dish is ideal for athletes as it provides a 3 to 1 ratio of carbohydrate to protein, which studies have shown promotes fastest post-exercise recovery. Basmati rice is used in the dish as it has a lower GI than white rice, which means it produces more stable blood sugar levels. The addition of the eggs further lowers the GI, thus helping sustain a supply of energy and protein to the muscles.

Preparation: 10 mins
Cooking: 20mins
Serves 4
  • 1 tablespoon/15 ml olive oil
  • 1 red onion, finely chopped
  • 1 garlic clove, crushed
  • 1 teaspoon/5 ml ground coriander
  • ½ teaspoon/2.5 ml cumin seeds
  • 85g/3 oz button mushrooms, sliced
  • 200 g/7 oz basmati rice
  • 150g/5oz frozen peas
  • Salt and freshly ground black pepper
  • Small handful of fresh coriander, roughly chopped
  • 4 large British Lion eggs



Heat the oil in a large heavy based pan. Add the onion and cook over a moderate heat for 3 minutes until softened. Add the garlic, coriander, cumin seeds and mushrooms and cook for two minutes. Stir in the rice with 450 ml (3/4 pint) water then bring to the boil. Cover, reduce the heat and simmer for 10 minutes. Add the peas and continue cooking for a further 5 minutes until the liquid has been absorbed and the rice is cooked. Season and stir in the chopped coriander. Meanwhile put the eggs into a large pan of boiling water, then reduce the heat and simmer for 6 minutes. Drain and shell. Divide the rice into four bowls. Halve the eggs and arrange on top of the rice. Serve with a leafy salad.

Nutrition (per portion) : 
332 Calories; 14g protein; 10g fat; 2g saturated fat; 46g carbohydrate; 3g total sugars; 3g fibre; 0.2g salt