- 0:10 Prep
- 0:35 Cook
- 4 Servings
- Capable cooks
Ready and on the table in 45 minutes, this tasty meal is a midweek winner!
Ingredients
- 1 tablespoon olive oil
- 500g extra-lean beef chipolata sausages
- 1 medium brown onion, halved, sliced
- 2 garlic cloves, crushed
- 400g can cannellini beans, drained, rinsed
- 800g can diced tomatoes
- 1/4 cup Masterfoods BBQ Sauce
- 1 tablespoon brown sugar
- Chopped fresh flat-leaf parsley leaves, to serve
- Crusty bread, to serve
Method
- Step 1Heat half the oil in a large, heavy-based saucepan over medium-high heat. Cook sausages, in batches, turning, for 5 to 6 minutes or until browned all over. Transfer to a plate.
- Step 2Heat remaining oil in pan. Add onion and garlic. Cook, stirring, for 5 to 6 minutes or until onion has softened. Add beans, tomato, barbecue sauce and sugar. Return sausages to pan. Cover. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 25 minutes or until sausages are cooked through and sauce thickened. Sprinkle with parsley. Serve with bread.
- Low carb
- Lower gi
Nutrition
2078 kj
Energy
32g
Fat Total
13g
Saturated Fat
9g
Fibre
21g
Protein
71mg
Cholesterol
1070.95mg
Sodium
18g
Carbs (sugar)
27g
Carbs (total)
All nutrition values are per serve
Notes
To freeze: Cool. Spoon into an airtight container or large snap-lock bag. Freeze for up to 3 months.
To thaw: Thaw in fridge overnight.
To reheat: Place in a saucepan over medium-low heat. Cook, covered, stirring occasionally, for 20 minutes or until heated through.
- Author: Kim Coverdale
- Image credit: Steve Brown
- Publication: Super Food Ideas
