Take these ingredients: |
- one leftover part-cooked Toulouse (the long ones) or 2 regular sausages
- 2 toms, almost overripe
- half an onion
- a cucumber end
- a few mushrooms (opt)
Not very promising, right?
But add a little olive oil, a little water and a bit of seasoning; serve on easy-cook rice and you end up with a Mediterranean version of 'dirty' rice. But in a clean, good way. And a delicious way.
And a low-fat, fairly low-carb kind of way. With plenty of vegetables that are good for you.
And very little effort or money on your part.
The above are the ingredients 67 had on a Friday lunchtime before the weekly shop. Yours will no doubt be different but you can produce an equally delicious plateful with leftovers anytime, when you know how.
Cost: little even if you're buying a few more favourite veg
Feeds: 1 but easily multiplies
Ingred (the basics):
1/2 white or red onion, in fine dice
1 large or 2 small sausages, poached in just boiled water over med-high heat 10 mins, cooled slightly and sliced OR 1/3-1/2 mug leftover cooked meat
2 med tomatoes, core removed, chopped in large dice with seeds & juice
3-4 inch/7-10cm end of cucumber in smallish dice
3-4 large mushrooms in med dice
good olive oil
water
pepper & salt
Optional seasoning: dried or fresh basil, Worcestershire sauce
Method:
- Thoroughly wash and cook white rice according to packet instructions
- Heat a large heavy-bottomed pan over high heat; when smoking slightly, add a generous tablespoon olive or other veg oil
- Add meat in one layer; allow to brown on one side; toss, stir fry another min; pour into a dish; set aside
- Add a little more oil to pan, if needed, then onion; cook over med heat 5 mins or until onions are translucent
- Return sausage to pan; add tomatoes; stir
- Add mushrooms, cucumber and 1/4 cup water
- Cover with a lid
- Braise 5 mins or until veg is cooked to your liking
- Shake sausage pan occasionally to prevent the food from sticking; add a little more liquid if needed
- Taste, season; the flavours of the veg & meat should come through clearly
- Serve with Worcestershire or spicy sauce of your choice on rice.
Tips:
- Replace Mediterranean seasoning with Oriental: reduced-salt soy sauce, oyster sauce or hoisin sauce
- other veg suitable for this recipe: broccoli, cauliflower, bell peppers, green beans, mange tout, shredded cabbage or sprouts etc etc.
- rice can by replaced with pasta or potatoes
(Questions & comments, pls email b67goingon50@yahoo.co.uk
and say if they can be included in the blog)
.
This recipe and techniques have been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.
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