Spicy Sausage Casserole

My parents live in France. And if there’s one thing I’ve learned it’s that the French make amazing sausages. They are just so meaty!

This has the downside of making them reasonably high in fat. BUT they are low in everything else – carbohydrates (because they rarely add any filler), preservatives and all sorts of rubbish you will often find in UK versions (especially supermarket ones). They’re also high on taste, which is fine by me.

This is therefore one of my higher Syn meals. But in true Leia-style I have already found a lower Syn alternative too 🙂

Serves 4 – 7 Syns per portion (depending on brand of sausages used)

Ingredients

  • Frylight
  • 1 large onion, chopped
  • 3 garlic cloves, chopped
  • 400g Merguez Sausages, chopped into several pieces
  • 1 red pepper, chopped
  • 3 large carrots, sliced into diagonal rounds
  • 200ml water
  • 1 tin cannellini beans
  • 1 tin red kidney beans
  • 1 tin black beans
  • 1 tin chopped tomatoes
  • 1 tin passata
  • 2 tbsp smoked paprika
  • 1 tbsp oregano
  • 1 tsp dried chilli flakes
  • 1 tsp garlic granules

Method

  1. Spray a large wok or crockpot with Frylight and soften the onion and garlic
  2. Add the sausages, peppers and carrot and continue to fry off until the sausages are cooked
  3. Add the water and simmer on a low heat until this is absorbed by the carrots
  4. Add the beans, tomatoes, passata, herbs and spices and mix well
  5. Simmer for 20-30 minutes or until reduced to a thick casserole
  6. Serve with your choice of speed foods (pictured with butternut squash chips and babyleaf spinach)

Variation

Use 2 packs of Heck Paprika Chicken Sausages (20) to reduce the Syns to 2.5 per portion!

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