I'm trying to cook more rather than just eating processed or pre-packaged meals. It's one way of helping me understand the nutritional value of things and also for getting more vegetables into my meals, something many of us could probably do with. My latest effort was a sausage casserole - yummy! I've included the recipe below.
What you need...
- 1 large onion
- 8 Low Fat Pork Sausages
- 1 average Yellow or red Pepper
- 1 tin Italian Chopped Tomatoes or carton of passata
- 1 small glass Red Wine
- 2 clove(s) Garlic
- 1 tsp Olive Oil
- 2 handfuls Button Mushrooms
- 2 tsp White Sugar
1. Take the sausages and cook gently in a deep frying or stir-fry pan. Low fat sausages may need a little oil. Once they are golden brown, remove from the pan and chop into slices.
2. Add chopped onion, sliced pepper and garlic (I use
Lazy Garlic) to the same pan and cook until starting to soften.
3. Now add in the mushrooms and pop the sausages back into the pan and heat through.
4. Add a small glass of red wine to the pan and turn up the heat to reduce it down a bit.
5. After a few minutes add in a tin of chopped tomatoes or a carton of passata. Also add some sugar and herbs to season. I used herbs de Provence and oregano, but you can season to your taste. (I might try a spicy one next with lots of black pepper and chilli). Leave to simmer for at least half an hour for maximum flavour.
6. Serve it with rice, bread or my personal favourite, chunky potato wedges.
This recipe serves about 3, perhaps 4 at a push. If split into 3 portions you are looking at about 400 calories a portion not including your accompaniment. I'll be taking the leftovers into work with me and as we don't drink much wine, I've frozen the rest of the bottle into portions so that I can use them for cooking. How frugal of me.
Anyone else got a variation on my sausage casserole recipe?
