Bean and lean sausage casserole

Imagine a cross between a hot dog and baked beans.  Now make it healthier and you’ve basically got this meal.  I’m not sure if it’s technically a casserole as it’s cooked on the stove top opposed to the oven.  Either way it is a wholesome and warming dish, so be sure to try this one before the warmer weather is upon us again.  Make sure you only use lean sausages (definitely less than 10% fat), or alternatively I think it would be rather nice with meat balls made from lean mince.

And why is the bread black you’re pondering.  Charcoal sourdough my lovelies from The Grounds of Alexandria!

Bean and lean sausage casserole

Bean and lean sausage casserole

Serves 2

Ingredients

250 grams lean beef sausages

1 small brown onion, roughly chopped

2 teaspoons olive oil

1 tin chopped tomato

½ tin butter beans, drained and rinsed

1 garlic clove, peeled and kept whole

¼ teaspoon chilli flakes*

1-2 teaspoons mustard*

1-2 teaspoons wholegrain mustard*

1 teaspoon brown sugar (optional)

2 handfuls of baby spinach leaves

Serve with crusty bread

Steps

  • Heat large saucepan (heavy based if possible) over medium heat and add oil
  • Add sausages and brown the outside
  • Add onion and cook until softened
  • Add tomatoes, chilli flakes and whole garlic clove
  • Bring to the boil and then reduce the heat to a simmer
  • Cover and cook for about 15-20 minutes
  • Add butter beans, mustard and sugar (if desired) and continue cooking for a few minutes
  • Stir through spinach and allow to wilt
  • Serve with crusty bread

Per Serve (without bread)

1342 kJ, protein 22.6 g, total fat 15.4 g, sat fat 4.6 g, carbs 19.2 g (sugars 13.2 g)

*The amount of these ingredients depends on how strong you would like these flavours

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