A subtly spiced rice dish, this is based on a classic kedgeree recipe but with extra vegetables to add vitamins. Serve with a side salad.
The rice, with its slightly chewy texture and Indian spices, provides the perfect backdrop for tender chicken, crunchy raw vegetables, sweet grapes and toasted nuts.
Marinated chicken strips are threaded onto skewers, then cooked and served on top of a rice and crunchy vegetable mixture and drizzled with spicy peanut dressing.
This rice salad is packed with vitamins, minerals and fibre. It is an excellent way of using up left-over roast beef, and the vegetables can be varied to suit all tastes.
This method of cooking rice (in a pot, like pasta) is infinitely easier and more reliable than the measured-ratio way. The only catch is that you need a fine-mesh strainer to drain the rice.
This lightly curried rice dish makes a simple yet satisfying vegetarian meal, with the chickpeas providing valuable protein. Serve with a yogourtraita (page 27) and mango chutney. A fresh, green, baby spinach leaf salad would also make a good accompaniment to this meal.
Canned salmon is very versatile and super healthy, being rich in omega-3 fatty acids. Combined with rice and peas, and subtly flavoured with cardamom, this is a terrific easy-to-make main dish.
A fragrantly spiced pilaf-style dish that doesn’t take much more effort than ordering takeout, yet is much healthier as it is lower in fat. Serve with a refreshing raita (page 27) to complete the meal.
Here is a vegetarian one-pot meal of golden saffron-scented basmati rice combined with spiced vegetables. Serve with a cooling banana mint raita (page 27) or a simple cucumber and mint salad to make a feast.
A biryani consists of curried meat, poultry, fish or vegetables combined with basmati rice to make a complete meal. Here chicken curry is layered with the rice and baked, then served with a fresh cucumber raita.