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About this recipe: A coconut curry sauce goes beautifully with eggs, and an aromatic vegetable pilaf is perfect alongside. Finish with some vitamin C-rich fruit, such as sliced mangoes, to ensure maximum absorption of iron from the eggs.
Iron is found in ground spices such as cumin, cardamom and turmeric. The amount is small, but if spices are used regularly in cooking, the iron intake can start to add up. * Canned tomatoes are a very useful and nutritious item for the storecupboard. The antioxidant lycopene in tomatoes is enhanced by cooking, so processed products such as canned tomatoes, tomato purée and ketchup are better sources than fresh tomatoes.
Use quail's eggs, allowing 5 per person. Cooking time is 1–2 minutes. Increase the peas in the pilaf to 250 g (8½ oz). * For quick creamy curried eggs, heat 1 tsp sunflower oil in a small saucepan and stir in 1 tbsp curry paste. Cook for 1 minute, then stir in 115 g (4 oz) curd cheese, 6 tbsp coconut milk and 1 tbsp smooth mango chutney. Cook over a low heat, stirring constantly, until the mixture is smooth and hot, then add 1 tbsp chopped fresh coriander, and season with salt and pepper to taste. Spoon over the halved hard-boiled eggs and serve with plain boiled basmati rice or warm naan bread.
A, B12 * B2, C, E, folate, niacin, iron, zinc * B1, B6, calcium, copper, potassium, selenium