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This is a delicious low calorie chicken sausage casserole recipe that takes less than an hour to make. Full of flavour and made in one pan it’s a perfect quick healthy meal that all the family will love.
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Chicken Sausage Casserole Recipe

This is a delicious low calorie chicken sausage casserole recipe that takes less than an hour to make.
Course Dinner
Cuisine British
Keyword chicken sausage recipe, healthy sausage casserole, low fat sausage casserole
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 4
Calories 394kcal
Author Neil

Ingredients

  • 6 chicken sausages
  • 1 tbsp olive oil
  • 1 large onion sliced
  • 2 cloves garlic crushed
  • 1 green pepper sliced
  • 400 g can chopped tomatoes
  • 300 ml finely chopped tomatoes with chilli*
  • 1 tbsp tomato paste
  • 400 g black beans drained and rinsed
  • 2 tbsp chopped Jalapenos from a jar
  • Salt and freshly ground pepper

Instructions

  • Grill the chicken sausages under a medium grill, or use a George Forman grill, once cooked lay aside to cool whilst you prepare the rest of the ingredients.
  • Heat the olive oil in a stove proof casserole dish or a medium sized saucepan.
  • Sauté the onion and garlic for 2 to 3 minutes, then add the green pepper and sauté for a further 3 to 4 minutes until soft.
  • Add the can of chopped tomatoes, the finely chopped tomatoes and the tomato paste. Bring the tomato contents of the saucepan to the boil, then turn down to simmer.
  • Whilst simmering away cut the sausages into half lengthways and then half the halves, and cut those in half so that you have 8 pieces from each sausage.
  • Add the sausage pieces to the saucepan along with the black beans and chopped jalapenos.
  • Cook for 2 to 3 minutes until everything has cooked through and season with salt and pepper.
  • Divide between bowls and serve with couscous or wholegrain basmati rice

Notes

* If you cannot get Cirio finely chopped tomatoes with chilli use 300ml tomato passata and 1 tsp. Chilli paste instead

Nutrition

Calories: 394kcal | Carbohydrates: 35.7g | Protein: 23g | Fat: 18.8g | Saturated Fat: 4.1g | Cholesterol: 86.4mg | Sodium: 988.3mg | Fiber: 12g | Sugar: 9.9g | Vitamin A: 250IU | Vitamin C: 71mg | Calcium: 160mg | Iron: 5.2mg