Sausage pilaf
- 30min
- 4
- 622 kcal
- Intermediate
- Gluten free
Per 405 g contains
of an adult's recommended intake.
Typical energy values per 100g: 642kj/154kcal
A gluten and lactose-free easy recipe using sausages and basmati rice
A great one pot recipe that cooks itself. Any leftovers are also good for packed lunches. If you are making this for someone with an intolerance or coeliac, check the sausages and stock are gluten-free. This recipe contains four portions of vegetables, so it is 1 of your '5 a day'.
Ingredients
- Olive oil1tsp
- Garlic cloves, crushed2
- Carrots; medium, peeled and chopped2
- Basmati rice225g 8oz
- Tomato puree2tbsp
- White wine100ml 3.5fl oz
- GF chicken stock600ml 21fl oz
- Mangetout, sliced150g 5oz
- Courgette; medium, grated1
- Salt and pepper1tsp each
- Turmeric1tsp
- GF sausages6
- Cumin seeds1tsp
Cooking Method
- Preheat the oven to 200°C/190°C (fan)/gas mark 5. Place the sausages on a baking tray and bake in the oven for 20 minutes.
- Whilst the sausages cook, heat the oil in a large pan and prepare the vegetables.
- Add the cumin seeds, turmeric and garlic to the pan. Cook for a few minutes on a medium heat.
- Add the carrots and rice and stir into the spice mix.
- Throw in the tomato puree and white wine, and let this come to a moderate simmer.
- Add the chicken stock and other veggies. Bring to the boil before turning the heat down; let it simmer until the liquid is absorbed. Then season to taste.
- When the sausages are cooked, chop these into bite-sized piece and stir into the pilaf.
- Once all combined it is ready to serve.
Nutritional Information
| Typical Values | per 100g | per 405g serving |
|---|---|---|
| Energy | 154 kcal 642 kj | 622 kcal 2599 kj |
| Fat of which saturates | 7.3 g 2.4 g | 29.4 g 9.9 g |
| Carbohydrate of which sugars | 15 g 2.2 g | 60.6 g 8.9 g |
| Fibre | 1.8 g | 7.2 g |
| Protein | 5 g | 20.4 g |
| Salt | 1.1 g | 4.6 g |
This pilaff contains 1½ portions of vegetables per person. Serve it with a green salad to make this up to 2 of your 5 a day. It also provides ¼ of your fibre needs for the day due to the wide variety of vegetables.
Basmati rice
Basmati rice is gluten free, so it is a great meal staple for those with coeliac disease. It also has a low glycaemic index, so helps to keep your blood sugars, energy levels and mood stable.
Homemade chicken stock
This is essentially bone broth and made by cooking the bones of a chicken carcass in water. This can sometimes be a better option than a stock cube as it provides some of the protein from the meat, and you can control the salt content.
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