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| Quick & Easy Sausage Rice Supper, and it's lower-fat! |
Most of 67's health-conscious followers eat sausages only occasionally but choose the best they can afford and make it an Indulgence.
Wild meat like boar and venison are very lean; some fat is added to the sausage meat for moistness but generally they're considered healthier than most.
Sausage Rice Supper is quick and easy with a wonderful savouriness and texture that only good sausages provide. It's frugal, too; just a few sausages go a long way.
Brown rice was used but white also works well and cooks in as little as ten minutes. 67 is a purist regarding rice but some quick-cook rices including Uncle Bens, are surprisingly popular.
Cost: £2.50
Serves: 3-4
Ingred:
2-3 cups cooked rice
2-3 wild boar & apple or venison sausages
min 180 gm/6 oz quick cooking veg: peas, broccoli, green beans, mange toute, mushrooms
a large tomato, diced, sprayed with olive oil and lightly salted
1 onion, in fine dice or whizzed into shards with a processor
Method:
- Bring a pot of water to the boil; pierce the sausages in several places with a fork; drop into the boiling water, bring back to the boil; turn heat to low and poach ten minutes; 3-4 mins before the end of cooking, add veg; rinse, drain; reserve
- When sausages are cool, slice thickly
- Spray a large pan lightly with groundnut or light vegetable oil, saute onions over med-high until soft
- Add sausages and brown slightly on both sides
- Add rice & veg; raise heat; stir 2-3 mins or until hot through
- Add tomatoes
- Pile into a bowl and serve with reduced salt soy sauce or Oyster sauce
Tip:
Fried or poached eggs on top add a scrummy sauce
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This recipe has been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.
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