Spicy sausage bake
Serves: 4
Time to make: 30 mins
Total cost: $10.00 / $2.50 per serve
(at time of publication)
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
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
-
–Sugars 9g
-
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.
Photographer: Melanie Jenkins
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
