Serves 4
Winter root vegetables – packed full of fibre and vitamins
Well, I don’t know about you but I had seriously (maybe a little on purpose because I loves ‘em!) overbought on the brussel sprouts and parsnips this Christmas. This recipe is a fab way to use up your leftovers by putting them into an awesome hearty Wintery warming stew which is jam-packed with fibre, vitamins and flavour and is a perfect lunch or evening meal that is low in fat (especially if you make the vegetarian version using Quorn sossies) and really filling and therefore useful if you are on a post-Christmas/New Year weight loss programme. The sausages add some lovely meaty taste and protein and, as if the veggies didn’t fill you up enough, the pearl barley provides the carbohydrate element which will help you to feel fuller for longer post-scoff! Tasty enough to eat twice a day, if you ask me!!!
INGREDIENTS
4 medium-sized good quality (at least 70% meat) pork sausages (200g)
– use the extra special Chef’s Selection Quorn sausages for a lower saturated fat or vegetarian version
1 tbsp. olive or vegetable oil (10g)
1 clove garlic, chopped fine
1 large onion, peeled and chopped (150g)
2-3 large carrots, peeled and chopped (230g)
250g brussel sprouts, ends and brown leaves trimmed, sliced (you could use cabbage instead)
2-3 medium parsnips, peeled and chopped (300g)
125g pearl barley or scotch broth mix
1.2 litre vegetable or chicken stock (made with 1 x 10g stock cube)
Ground black pepper
A handful fresh parsley, chopped
Scotch broth mix – full of fibre and starchy carbohydrate so makes a stew filling and helps with weight loss
INSTRUCTIONS
- Grill or ovenbake the sausages until brown and cooked through, allowing as much fat as possible to run off. Set aside and leave to cool.
- Heat the oil in a large saucepan over a medium heat. Add the garlic and onion and fry for approximately 5 minutes.
- Add the carrot, sprouts and parsnips and fry for 8-10 minutes or until softened and browned slightly.
- Add the pearl barley or scotch broth mix and the stock.
- Bring to the boil and then reduce the heat, cover and simmer for 20-30 minutes or until the vegetables and pearl barley/scotch broth mix are softened. Keep the vegetables on this side of over-cooked though!
- Slice the cooked, cooled sausages and add to the stew with the chopped parsley and black pepper to taste. Stir well and serve piping hot.
NUTRITIONAL INFORMATION
Per Batch (70% pork sausages / Chef’s Selection Quorn sausages)
Energy 1250 kcal (5230 kJ) / 1164 kcal (4870 kJ)
Carbohydrate 126.7g / 138.7g
Total sugars 56.1g / 53.5g
Fat 60.5g / 43.2g
Saturates 17.4g / 4.8g
Protein 44.8g / 48.4g
Fibre 41.4g / 45.4g
Salt 6.1g / 8.9g
Per Serving – (70% pork sausages / Chef’s Selection Quorn sausages)
(Serves 4)
Energy 313 kcal (1308 kJ) / 291 kcal (1218 kJ)
Carbohydrate 31.7g / 34.7g
Total sugars 14.0g / 13.4g
Fat 15.1g / 10.8g
Saturates 4.4g / 1.2g
Protein 11.2g / 12.1g
Fibre 10.4g / 11.4g
Salt 1.5g / 2.2g
SERVING SUGGESTIONS
Try with:
A slice of seeded bread = 120 kcal (502 kJ)
A crusty roll = 130 kcal (544 kJ)
Instead of sausages you could use shredded turkey or chicken meat, pork or beef to really help you use up those festive leftovers!
Relish Health 