Kedgeree

Preparation time: 20 minutes.Cooking time: about 45 minutes.Suitable for vegetarians and home freezing.WHAT DO I NEED?1 onion, peeled and finely chopped2 garlic cloves, peeled and finely choppedFry Light1tsp finely grated ginger2tsp cumin seeds2tsp milk curry powder1tsp ground cinnamon1/2tsp crushed cardamom seeds1 clove110g/4oz dried split lentils, rinsed and drained200g/7oz brown basmati rice, rinsed and drained1 carrot, peeled and cut into 1cm/1/2in dice110g/4oz fine green beans, cut into 1cm/1/2in lengthsfreshly ground black pepper3tbsp finely chopped coriander leavesTo serve:4 eggs, boiled and halved200g/7oz very low fat natural yoghurt, whiskedchilli powder or paprikaWHAT SHOULD I DO?Spray a large, heavy-based saucepan with Fry Light and place over a medium heat. Add the onion, garlic and ginger and stir-fry for three to four minutes.

Stir in the cumin seeds, curry powder, cinnamon, cardamom seeds and clove and stir-fry for one minute.

Add the lentils, rice, carrot and beans and mix well. Pour in 700ml/24floz of water and bring to the boil. Lower the heat, cover and cook gently for about 30-40 minutes, or until all the liquid has been absorbed and the mixture is slightly sticky (do not be tempted to uncover the saucepan during this time).

Remove the pan from the heat and allow to stand, covered, for 10-12 minutes.

Fluff up the lentil mixture with a fork and season with pepper. Stir in the coriander and spoon into four shallow dishes. Garnish with the eggs and serve immediately with the yoghurt sprinkled with chilli powder or paprika.