Spicy sausage bake
Serves: 4
Time to make: 30 mins
Total cost: $10.00 / $2.50 per serve
(at time of publication)
Ingredients
- oil spray
- 1 red onion, chopped
- 2 cups chopped courgettes
- 2 capsicums, chopped
- 200g sausage meat (see tip), roughly chopped
- 1 teaspoon Moroccan seasoning
- 300g penne pasta
- 400g can chopped tomatoes
- 4 teaspoons parmesan cheese
Instructions
1 Heat oven to 180°C. Heat a large non-stick frying pan with oil spray. Add onion, courgettes and capsicums. Stir-fry for 5-6 minutes until lightly browned. Add sausage meat and seasoning. Cook for 5 more minutes until sausage has browned.
2 Cook pasta following packet directions. Drain and add to sausage mix.
3 Add tomatoes to mix and stir well. Pour into an ovenproof dish and sprinkle with parmesan. Bake for 10-15 minutes until cheese has melted. Serve hot.
HFG tip
For sausage meat, use reduced-fat sausages (choose less than 10 per cent fat), and squeeze meat from their skins. Discard skin.
Nutrition Info (per serve)
Kilojoules 1910kJ
Calories 457cal
Protein 28g
Total fat 8g
–Saturated fat 3g
Carbohydrates 65g
–Sugars 9g
Dietary fibre 7g
Sodium 600mg
Calcium 90mg
Iron 4mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
