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Spicy sausage bake
Serves: 4
Time to make: 30 mins
Ingredients
- spray oil
- 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
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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)
-
Calories 457cal
-
Kilojoules 1910kJ
-
Protein 28g
-
Total fat 8g
-
–Saturated fat 3g
-
Carbohydrates 65g
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–Sugars 9g
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Dietary fibre 7g
-
Sodium 600mg
-
Calcium 90mg
-
Iron 4mg
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.
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