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Healthy Sausage Casserole
Prep time:15 mins- Cook time:20 mins
Servings:4
A casserole is a classic dish that is versatile, convenient and comforting. Not only that, but they make for a brilliantly healthy, fibre and protein packed dinner that the whole family can enjoy. Our healthy sausage casserole recipe is full of all these nutrients while being low enough in carbs to make it fasting-friendly.
Pork sausages are a great source of protein which contributes to this healthy casserole recipe’s 17g of protein per portion, and keeps you full until your next meal on fasting days. Sausages are also a good source of B vitamins for nerve and brain function, as well as iron which is needed for carrying oxygen around the body. Just be sure to enjoy this meat in moderation as it can be high in saturated fats.
Alongside the sausages, the other stars of this healthy sausage casserole are the cannellini beans. Otherwise known as white kidney beans, these legumes are a rich source of fibre, protein, magnesium, folate, iron and antioxidants. As they contain a high nutrient density and fairly low calorie count, they are excellent for enjoying on fasting days and promoting weight loss in general. Ensure you check the salt content if you’re buying canned beans, and opt for unsalted if possible.
If you want to enjoy this tasty, healthy sausage casserole on non-fasting days, serve alongside wholemeal pitta, brown rice or quinoa. For more fasting and non-fasting day recipes, head to The Fast 800 Programme.
Ingredients
- 2 medium red onions, cut into wedges
- 2 medium red peppers, cut into 3cm chunks
- 280g pork sausages, cut into 3-4cm lengths
- 1 × 400g tin chopped tomatoes
- 2 tbsp olive oil
- 2 tsp ground paprika
- 1 × 400g tin cannellini, drained and rinsed
- 400ml vegetable stock
- 200g fresh spinach
Instructions
- Preheat the oven to fan forced 180°C/200°C/400°F/Gas mark 6.
- In a casserole dish place the onion, pepper and sausages. Stir through the tinned tomatoes and drizzle with olive oil. Sprinkle with paprika and season with salt and pepper before baking for 10 minutes.
- Add the beans and stock to the dish and mix well. Continue baking for another 10 minutes until the sausages are cooked through and the sauce is cooking down.
- Once cooked, stir the spinach through to wilt it before serving.
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Notes
- Non-fasting day? Serve with some wholemeal pitta, brown rice or quinoa. Alternatively, double the portion.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
- Batch cook and freeze in portions for up to 2 months. Defrost and reheat before serving.
- The drained weights and calories of tinned ingredients will vary (sometimes significantly) from brand to brand. The drained weight of tinned cannellini beans in a single serve of this recipe equates to approx. 60g (2oz) and 59 calories.
- If following a gluten free diet, please check the label of the sausages and stock to ensure there are no sources of gluten.
