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One-pot sausage stew

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
One-pot sausage stew
One-pot sausage stew
  • 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 1
    Heat 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 2
    Heat 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

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