Main Dishes

One pan curried wild rice, red quinoa with sausage and Cavolo Nero

September 13, 2018

This one pan recipe is a delicious meal, it contains sausages, Cavolo Nero and a deliciously curried wild rice and quinoa. Really delicious.

4 people

500 g Wild Rice and quinoa Tilda ready cooked
10 little sausages ( or 6 regular )
200 g broccoli tender stems
1 large red onion
3 garlic cloves
2 small red peppers
8 baby courgettes/zucchinis
8 leaves Cavolo Nero
to taste Salt and pepper
1/3 tsp cumin powder
1 tsp curry powder as hot or mild as you wish
1 lemon juice

Place the chopped onion in a deeper pan with one tbsp olive oil. Cook on medium fire for 1 minute.
Add the sausages and cook covered for 3-6 min depending on the sausage size.
...
See the full directions on my site

Nutritions

Calories
2447

Sodium
2977mg
124% DV

Fat
28g
44% DV

Protein
96g
192% DV

Carbs
482g
164% DV

Fiber
47g
188% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 7g 38%

Polysaturated Fat 10g 67%

Monosaturated Fat 10g 63%

Cholesterol 57mg 19%

Sodium 2977mg 124%

Potassium 3273mg 93%

Protein 96g 192%

% DAILY VALUE^*

Total Carbohydrate

Fiber 47g 188%

Sugar 46g 93%

Vitamin A 3646IU 72%

Vitamin B6 9mg 481%

Vitamin C 130mg 216%

Calcium 425mg 42%

Iron 16mg 91%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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1 cup non-dairy milk
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2 green onions ( sliced using both white and green parts )

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Nutritions

Calories
415

Sodium
169mg
7% DV

Fat
24g
38% DV

Protein
16g
32% DV

Carbs
32g
11% DV

Fiber
8g
32% DV

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Fat

Saturated Fat 5g 28%

Polysaturated Fat 4g 29%

Monosaturated Fat 14g 89%

Cholesterol 7mg 2%

Sodium 169mg 7%

Potassium 691mg 19%

Protein 16g 32%

% DAILY VALUE^*

Total Carbohydrate

Fiber 8g 32%

Sugar 8g 16%

Vitamin A 1119IU 22%

Vitamin B6 0.52mg 26%

Vitamin C 16mg 28%

Calcium 103mg 10%

Iron 4mg 24%

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Nutritions

Calories
152

Sodium
35mg
1% DV

Fat
5g
8% DV

Protein
3g
6% DV

Carbs
34g
11% DV

Fiber
4g
19% DV

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Fat

Saturated Fat 1g 9%

Polysaturated Fat 1g 11%

Monosaturated Fat 1g 11%

Cholesterol 3mg 1%

Sodium 35mg 1%

Potassium 465mg 13%

Protein 3g 6%

% DAILY VALUE^*

Total Carbohydrate

Fiber 4g 19%

Sugar 16g 32%

Vitamin A 3014IU 60%

Vitamin B6 1mg 94%

Vitamin C 127mg 212%

Calcium 78mg 7%

Iron 0.61mg 3%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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