Sausage Pilaf

  • 30min
  • 4
  • 622 kcal
  • Intermediate
  • Gluten free, Lactose free

Per 405 g contains

622 kcal 2599 kj
31%
29.4 g
42%
9.9 g
49%
8.9 g
9%
4.6 g
77%

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 oil
    1tsp
  • Garlic cloves, crushed
    2
  • Carrots; medium, peeled and chopped
    2
  • Basmati rice
    225g 8oz
  • Tomato puree
    2tbsp
  • White wine
    100ml 3.5fl oz
  • GF chicken stock
    600ml 21fl oz
  • Mangetout, sliced
    150g 5oz
  • Courgette; medium, grated
    1
  • Salt and pepper
    1tsp each
  • Turmeric
    1tsp
  • GF sausages
    6
  • Cumin seeds
    1tsp
Show all

Cooking Method

  1. 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.
  2. Whilst the sausages cook, heat the oil in a large pan and prepare the vegetables.
  3. Add the cumin seeds, turmeric and garlic to the pan. Cook for a few minutes on a medium heat.
  4. Add the carrots and rice and stir into the spice mix.
  5. Throw in the tomato puree and white wine, and let this come to a moderate simmer.
  6. 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.
  7. When the sausages are cooked, chop these into bite-sized piece and stir into the pilaf.
  8. Once all combined it is ready to serve.

Nutritional Information

Typical Valuesper 100gper 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
Fibre1.8 g
7.2 g
Protein5 g
20.4 g
Salt1.1 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 - this is low in glycaemic index so helps to keep your blood sugars, energy levels and mood stable.

Homemade chicken stock - this is basically bone broth, so made by cooking the bones of a chicken carcass in water. This is a better option than a stock cube as it provides some protein and potassium, and you can control the salt content.

Turmeric contains anti-inflammatory properties and is a potent antioxidant. There is only a little in this dish but combined with the vegetables and garlic it provides a range of antioxidants to help the body fight inflammation and disease.

Prawn Satay Noodles

I have been suffering from IBS like symptoms since my childhood, I'm now 23 and I have come to the conclusion that I am suffering from Coeliac Disease, I have been having on and off constipation,...

jonathan58
Health Tools

Feeling unwell?

Assess your symptoms online with our free symptom checker.

Start symptom checker
Listen