Healthy Sausage Casserole Recipe
Ingredients
- 1 cup dried lentils, or see variation
- 1 tsp canola oil
- 8 sausages
- 1 onion, chopped
- 3 cloves garlic, chopped
- 3 carrots, chopped
- 2 stalks celery, chopped
- 1 cup water
- 1 tbs ground cumin
- 1 tsp reduced-salt vegetable stock
Method
- Soak the lentils in a large bowl of water for about 8 hours. Drain the lentils just before using them.
- Heat oil in a large pot with a lid.
- Gently fry the sausages for 5-10 minutes to give them a brown colour.
- Add the onions and garlic and cook for another 5 minutes.
- Add the rest of the ingredients, put the lid on and simmer for 10-15 minutes or until the lentils and vegetables are tender and the sausages are cooked through.
Variation: Replace the dried and soaked lentils with 2 x 400g cans of lentils, rinsed and drained. If using canned lentils don’t add the cup of water.
Comment: Look for low-fat or lean sausages that haven't been smoked or cured. Stock up when they're on special and freeze the extras.
Healthy tip!
Swap a large portion of meat for a smaller portion with extra vegetables.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1461 kJ | 461 kJ |
| 349 Cal | 110 Cal | |
| Protein | 19 g | 6 g |
| Fat, total | 21.8 g | 6.9 g |
| — saturated | 9.5 g | 3 g |
| Carbohydrate | 15.2 g | 4.8 g |
| — sugars | 4.3 g | 1.3 g |
| Sodium | 700.2 mg | 220.8 mg |
| Fibre | 8.5 g | 2.7 g |
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Comments (2)
-
I used 1 tin of lentils and added a tin of tomatoes to give the lentils some moisture. This one got a thumbs up from the family.
Katrina Murphy
Posted on: 01 Jun 20 -
The family loved this - simple to make and delicious. I just used up whatever vegies I had in the vegie drawer! Will be a keeper.
Mias Mum
Posted on: 11 Jun 14
