Healthy Creamy Chicken Sausage Skillet

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 40 minutes

材料

6-8 chicken sausages (cut into chunks diagonally)

1 tablespoon olive or rapeseed oil

1 medium carrot (finely diced)

2 shallots (sliced)

2 garlic cloves (minced)

1 bunch asparagus (about 225g or 8oz) diced or cut into short lengths)

1 tablespoon all purpose flour

1 teaspoon Dijon mustard

1 cup chicken stock (240ml)

¾ cup frozen peas

1 can cannellini beans (drained and rinsed)

¼ cup heavy cream/double cream (60ml)

salt and pepper (to taste)

chopped fresh parsley (to garnish)

手順

Fry

In a cast iron skillet or frying pan, fry chicken sausage chunks on all sides according to package instructions and until cooked through. Remove to a plate.

Saute

Add the oil to the pan and add the finely diced carrots along with a pinch of salt. Cook for 2-3 minutes until beginning to soften. Add the shallots and cook for another 2 minutes. Next add the asparagus and garlic and cook for another minute or two.

Stir

Add the flour and stir well. Cook for a minute before adding the mustard and the chicken stock. Stir well and bring to a simmer.

Serve

Add the cannellini beans, peas and double cream and stir well. Return the cooked sausages to the pan and simmer for 5-10 minutes until the veggies are tender and the sauce has thickened. Season to taste with salt and pepper and serve garnished with chopped fresh parsley.

栄養

• サービングサイズ: 4 g
• カロリー: 475 kcal
• 脂肪総量: 24.5 g
• 飽和脂肪: 8.3 g
• 不飽和脂肪: 14 g
• コレステロール: 161.5 mg
• ナトリウム: 1856 mg
• 炭水化物総量: 38 g
• 食物繊維: 6.6 g
• 糖質総量: 7.7 g
• タンパク質: 26.8 g