Everyone loves a sausage but most ready-made sausages contain wheat and other cereals. Make them yourself and you can leave out the cereals and keep the fat content down. Most pulses are high in FODMAPs and may cause symptoms in many people with a sensitive gut. Canned lentils are an exception to this. Canning alters the nature of the fermentable carbohydrates in the lentils making them safe to eat for most people with a sensitive gut. Celeriac is used here in place of celery because it is low in fermentable carbohydrates.
Health Benefits – ow in fermentable carbohydrates, low in sugar, lo win fat, low in sodium and good source of protein
Prep: 1 hours | Cooking time: 30 Minutes | Servings: 4
Ingredients
500g minced pork
2 tbsp dry white wine
1 tsp fennel seeds
1 tsp chopped rosemary
salt and black pepper
3 tbsp olive oil
1 carrot, finely diced
150g potato, finely diced
100g celeriac, finely diced
10 cherry tomatoes
240g canned green lentils, drained
Method
- Mix together the pork, wine, fennel seeds, rosemary and season well with salt and pepper.
- Divide the mixture into 8 and roll each into a sausage shape 8cm long and 3cm in diameter.
- Wrap tightly in a piece of foil and twist the ends as you would a sweet.
- Bring a large pan of water to the boil.
- Poach the sausages in the boiling water for 3 minutes. The poaching ensures the sausages hold together.
- Leave to cool and remove the foil.
- Pour 2 tablespoons of oil into a frying pan and cook the sausages until golden on all sides.
- Place 1 tablespoon of oil in a pan and sweat the carrots, potatoes and celeriac.
- Add a little water to the pan, add the cherry tomatoes, cover with a lid and continue to cook for five minutes or until the vegetables are soft.
- Add the lentils and lay the sausages on top.
- Simmer gently on the hob for another 5 minutes making sure everything is piping hot.
| Per portion (326g) | Per 100 g | |
| Calories (kcal/KJ) | 421kcal | 129kcal |
| Fat | 24.5g | 7.5g |
| Protein | 31g | 9.5g |
| Carbohydrate | 19.7g | 6.0g |
| Sugar | 3.2g | 1.0g |
| Fiber | 6.1g | 1.9g |
| Sodium | 124mg | 38mg |
FODMAPs
Cherry tomatoes contain fructose and may cause symptoms in those who are sensitive to this FODMAP. Lentils are a FODMAP but canned varieties in small amounts may be better tolerated.
Created on 18 Feb, 2021.
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