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Curried sausage casserole
We've used chicken sausages in this classic recipe and have added lentils for extra fibre.
Serves: 6
Time to make: 30 mins
Ingredients
- 5 chicken sausages
- ½ cup red lentils
- 1 tablespoon oil
- 1 onion, finely chopped
- 1 ½ cups mushrooms, sliced
- 1 red capsicum, diced
- 4 teaspoons medium curry powder
- 2 tablespoons tomato paste
- 400g can chopped tomatoes
- 420g can baked beans
- ½ cup water
- 1 cup frozen peas
- 2 tablespoons sultanas (optional)
- 2 tablespoons chopped fresh parsley
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Instructions
1 Prick, then boil sausages for 5 minutes until cooked. Leave to cool, then cut into bite-sized chunks. Heat a non-stick frying pan. Cook sausages until evenly browned. Set aside.
2 Cook lentils in boiling water for 10 minutes. Drain. Set aside.
3 Heat oil in pan. Add onion and cook until softened. Add mushrooms and capsicum. Cook for a few more minutes.
4 Stir in curry powder and paste to coat vegetables evenly. Heat through. Add tomatoes, beans and water. Simmer for 5 minutes.
5 Return sausages to pan with cooked lentils and peas. Heat for 5 more minutes. Stir in sultanas (if using) and sprinkle with parsley. Serve.
Serving suggestion
Mashed potato
Nutrition Info (per serve)
-
Calories 356cal
-
Kilojoules 1490kJ
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Protein 34g
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Total fat 11g
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–Saturated fat 4g
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Carbohydrates 30g
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–Sugars 11g
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Dietary fibre 11g
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Sodium 950mg
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Calcium 60mg
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Iron 7mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
