This PCOS-friendly variation on a classic British breakfast dish works for any meal of the day and packs a nutritional punch! Mackerel is one of the best sources of EPA and DHA omega-3 fatty acids which are helpful for females with PCOS.
Ingredients
2 tbsp extra virgin olive oil
1 sweet onion, chopped
3 garlic cloves, minced
2 tbsp ginger, grated
2 tsp curry powder
1 tsp turmeric
1 tsp cumin
1 tsp red pepper flakes
3 cups vegetable broth
1 cup quinoa, uncooked
1 bunch of kale, stems removed, thinly sliced
1/2 cup frozen peas
12 oz canned smoked mackerel (I used smoked and peppered mackerel - so good!)
5 eggs
2/3 cup sauerkraut
Directions
Heat olive in a large skillet over medium heat. Once hot, add the onion and saute until starting to soften, about 5 minutes.
Add the garlic, ginger, and all spices. Saute for 1 minute, or until fragrant.
Add the quinoa and vegetable broth and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until quinoa is cooked through.
While the quinoa is cooking, prepare the eggs your favorite way. I like to fry my eggs for this dish, but you could scramble, poach or hard or soft boil them. Or use a little more mackerel and skip the egg!
Once the quinoa is cooked, add the peas, kale, and mackerel. Stir to thoroughly break up the mackerel fillets and combine all ingredients and cook until the kale is wilted and the peas and fish are warm.
Portion out the dish, topping each serving with one egg and 2 tbsp of sauerkraut (for some probiotics!)
Serves 5
Notes
Meal Prep Tips
I like to make the quinoa, veggies, and mackerel mixture in advance and then fry up an egg fresh each morning. I melt some butter in a skillet and then warm the premade quinoa mixture in half of the skillet and fry the egg in the other.
Substitutions
If you can’t find find smoked mackerel, you could substitute canned salmon. Canned tuna or roasted chicken would also work. Spinach or swiss chard would be great substitutes for the kale in this dish.
Quinoa
Traditional kedgeree uses rice. I have opted for quinoa because it has a lower glycemic load (10.7) than brown rice (36.5) or white rice (56). In the photo, I used a mixture of black quinoa and tricolor quinoa, only because that’s what I had in my pantry. All colors of quinoa are similar in nutritional value, although red quinoa has a slight edge in terms of fiber content and antioxidant levels.
Nutrition
Calories: 410
Fat: 17g
Carbs: 34g
Protein: 30g
Fiber: 6g
Notable Vitamins and Minerals (≥10% RDA)
Potassium: 14%
Vitamin A: 34%
Calcium: 25%
Iron: 43%
Vitamin E: 10%
Vitamin K: 51%
Thiamine: 25%
Riboflavin: 46%
Niacin: 38%
Vitamin B6: 35%
Folate: 32%
Vitamin B12: 217%
Phosphorous: 41%
Magnesium: 29%
Zinc: 27%
Selenium: 82%