Recipes · Welsh · Vegetarian Dishes
Glamorgan Sausage
One serving has 711 kcal and 32 g protein, and at least a fifth of a woman's daily need of selenium (90%), phosphorus (82%), calcium (76%), riboflavin (68%), cobalamin (62%) and vitamin A (58%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (226 g)
- Difficulty: Medium
- Diets: Vegetarian, High protein
- Contains: dairy, egg, gluten, mustard
Ingredients
- 90 g Cheddar cheese
- 40 g Breadcrumbs, dry
- 40 g Leeks, raw
- 40 g Eggs, whole, raw
- 3 g Mustard
- 1 g Thyme, fresh
- 12 g Vegetable oil
Method
- Cook the finely chopped leek gently in a splash of water until soft, then drain well and cool.
- Mix the grated cheese, breadcrumbs, cooked leek, mustard and thyme together, then bind with half the beaten egg.
- Shape into small sausage shapes, dip in the rest of the egg and roll in a little extra breadcrumbs.
- Heat the oil in a pan and fry over medium heat for 8-10 minutes, turning often, until golden all over and heated through.
- Serve hot, on their own or with a simple tomato sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 711 kcal | 34% |
| Carbohydrates | 38.2 g | |
| Water | 103 mL | |
| Fiber | 2.8 g | 9% |
| Protein | 31.7 g | 66% |
| Tryptophan | 0.63 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.6 g | |
| Lysine | 1.5 g | |
| Methionine | 0.75 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.4 g | |
| Valine | 1.9 g | |
| Histidine | 0.75 g | |
| Fat | 48.1 g | |
| Monounsaturated | 13.1 g | |
| Polyunsaturated | 9.4 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 8.5 g | |
| Saturated | 20.6 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 238 mg | |
| Calcium | 764 mg | 76% |
| Copper | 0.21 mg | 23% |
| Iron | 3.8 mg | 21% |
| Magnesium | 60.5 mg | 20% |
| Manganese | 0.63 mg | 35% |
| Phosphorus | 573 mg | 82% |
| Potassium | 285 mg | 6% |
| Selenium | 49.4 µg | 90% |
| Sodium | 979 mg | |
| Zinc | 4.5 mg | 56% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.75 mg | 68% |
| Niacin (vitamin B3) | 2.9 mg | 21% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 112 µg | 28% |
| Cobalamin (vitamin B12) | 1.5 µg | 62% |
| Choline | 143 mg | 34% |
| Vitamin A | 403 µg | 58% |
| Vitamin C | 6.4 mg | 9% |
| Vitamin D (D2 + D3) | 54.4 IU | 9% |
| Vitamin E | 2.5 mg | 16% |
| Vitamin K | 45.8 µg | 51% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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