Easy sausage & courgette pilaf

Whip up this speedy sausage, courgette and rice dish in just 20 minutes. Full of flavour, it’s ideal for when you want something quick and easy

  • Prep:5 mins
    Cook:15 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 450
  • fat 17g
  • saturates 6g
  • carbs 51g
  • sugars 9g
  • fibre 6g
  • protein 20g
  • salt 1.3g

Ingredients

  • 100g basmati rice
  • 1 tsp vegetable oil
  • 3 sausages, meat squeezed from the skins
  • 1 tsp fennel seeds, black onion seeds or crushed coriander seeds
  • 1 courgette, sliced into half-moons
  • 100g frozen peas
  • 200ml vegetable stock
  • ½ small bunch of mint, leaves picked and finely chopped
  • ½ small bunch of dill, finely chopped
  • 2 tbsp fat-free yogurt
MPU 2

Method

  1. Rinse the rice a couple of times until the water runs clear, then leave to soak. Heat the oil in a medium saucepan with a tight- fitting lid, and fry the sausagemeat for 2-3 mins until crisp and golden. Stir in the seeds and courgette, and fry for another 2 mins over a high heat so the water from the courgette evaporates.

  2. Stir in the drained rice, peas, stock and half the chopped herbs. Bring to a simmer, then reduce the heat to low and cover with a lid. Cook for 10-12 mins until the rice is tender.

  3. Fold most of the remaining herbs into the rice. Serve with a scattering of the remaining herbs on top and the yogurt on the side.

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