Healthy Sausage Casserole
Ingredients
- 12 sausages*
- 2 small onions, chopped**
- 3 large mushrooms, chopped**
- 2 cans butter beans
- 1/2 bottle (125ml) balsamic vinegar
- 2 punnets plum tomatoes, chopped
- 3 garlic cloves/3 tsp garlic granules
- 2-3 slices wholemeal bread
- 2 tsp coriander
- salt & pepper
Instructions
- Add the onions, mushrooms and tomatoes to your LARGE casserole dish (or you could use 2-3 smaller ones), followed by the sausages, butter beans, balsamic vinegar and a sprinkling of salt & pepper.
- Put into a preheated oven (200 degrees or 190 degrees fan) for 30 minutes.
- Add the breadcrumbs into a blender, along with the coriander & blend into breadcrumbs.. pour over the sausage dish, after turning the sausages over.
- Return to the oven for 20 more minutes and meanwhile simmer your favourite veg (check out the video for mine!).
- Serve!
Notes
*Choose at least 85% meat sausages & then go for the ones that are the highest in protein & lowest in fat per sausage or 100g (I love chicken sausages!).
**You can skip the onions/mushrooms if you want!
Nutritional values will vary depending on the type of sausage you use. I used 85% meat sausages and chose the highest in protein/lowest in fat of the bunch that I could find! The calories shown are based on 2 sausages i.e 6 servings, excluding extra vegetables served!
Nutrition Facts
Amount Per Serving | ||
|---|---|---|
Calories 390 | ||
% Daily Value | ||
Total Fat 16 g | 25% | |
Total Carbohydrates 31 g | 10% | |
Protein 28 g | 56% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Recipe by Nics Nutrition at https://nicsnutrition.com/healthy-sausage-casserole-recipe/