Sausage and couscous salad

Author: HFG staff

Photographer: HFG staff

Try this quick high protein, dairy free dinner that's also low in kilojoules

Serves: 4

Time to make: 20 mins

Hands-on time: 5 mins

Ingredients

More weights & measures

1 cup couscous
1 1/4 cups hot reduced-salt stock
Oil spray
450g pack (about 8) extra-lean sausages, cut into 2cm slices
2 red or green capsicums, chopped
250g bag green beans, trimmed and halved
400g tin butter beans in water, drained
3 tablespoons low-fat balsamic dressing
1 bag salad leaves, to serve

Instructions

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1 Put the couscous in a large bowl and pour over the hot stock. Cover and set aside until the stock is absorbed.

2 Meanwhile, spray a large non-stick frying pan with a little oil, then add the sausages and cook for 5 min. Add the capsicums and stir-fry for a further 5 min or until tender.

3 While the capsicums are cooking, blanch the green beans in a small pan of boiling water for 2 min. Drain, then add to the frying pan and stir-fry for 2 min.

4 Fluff the couscous with a fork. Add the sausage mixture to the bowl and stir to combine. Drizzle over the balsamic dressing and mix well, then serve with the salad leaves.

Nutrition Info (per serve)

Calories 234 cal

Kilojoules 979 kJ

Protein 13.2 g

Total fat 7.1 g

Saturated fat 2.4 g

Carbohydrates 30.2 g

Sugar 4.5 g

Dietary fibre 5.5 g

Sodium 748 mg

Calcium 82 mg

Iron 1.8 mg

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.