Protein Swap | Jamaican Patty Sausage Meat Bowls
with Turmeric-Spiced Rice
Cooking time
15 minutes
Servings
2/4
Calories
580 /serving
The bright idea behind these filling bowls: Jamaican patties! Instead of encasing spiced ground sausage meat filling in a pastry shell, we’re spilling the goods over turmeric yellow rice studded with peas. All the rice needs is a quick reheat for a cheerful 15-minute meal.
We will send you:
- 250g Canadian-raised mild Italian pork sausage meat
- 200g Diced carrots
- 15ml Minced garlic
- 50g Diced onions
- 227g Pre-cooked basmati rice
- 12g Beef demi-glace
- 150g Green peas
- 1g Ground cumin
- 1g Ground turmeric
- 30ml Lime juice
You will need:
Large pan
Microwave
Oil
Salt & pepper (S&P)
Total Fat
23 g
Saturated Fat
7 g
Sodium
1200 mg
Total Carb
63 g
Sugars
12 g
Protein
28 g
Fibre
6 g
Preparation
Start the beef & carrots
- In a large pan, heat a drizzle of oil on medium-high.
- Add the beef*, onions and carrots; season with the cumin and S&P.
- Cook, breaking up the meat, 4 to 6 min., until cooked through and tender.
Warm the rice
- Meanwhile, in a medium bowl, combine the rice, turmeric, peas, 1 tbsp water (double for 4 portions) and S&P.
- Cover tightly with plastic wrap and poke a few small holes.
- Microwave, 1 ½ to 2 min., until heated through.
Finish the beef & carrots
- To the pan, add the garlic and cook, stirring often, 30 sec. to 1 min., until fragrant.
- Add the lime juice and cook, stirring often, 30 sec., until reduced.
- Add the demi-glace and 2 tbsp water (double for 4 portions). Cook, stirring often, 1 to 2 min., until combined.
Plate your dish
- Divide the rice between your plates.
- Top with the beef and carrots. Bon appétit!
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*Health Canada recommends cooking ground pork to a minimum internal temperature of 71°C.
