- Cheap and healthy, you can use spray oil to fry the onion. That way there’s only one calorie per spray.
- Try using veggie sausages to cut down on the fat content. You’ll find that they also soak up the flavours of the sauce better than meat sausages.
- You can bulk this recipe out with as much veg as you like. Try peppers, broccoli, mushrooms or kidney beans.
- If you’re not worried about the calories, then top off with grated cheese.
- This casserole is also surprisingly good with a poached egg on top, a good source of protein to keep you fuelled for those long revision sessions.
- Sausages (add as many as you like)
- A tin of adzuki beans
- A tin of chopped tomatoes,
- One onion
- Frozen peas,
- 2-3 cloves of garlic
- A splash of red wine
- A pinch of chilli powder
- Mixed dry herbs or fresh coriander/basil
- 1 tsp fennel seeds (optional)
- Red and yellow peppers
- Grill the sausages (use a George Foreman grill if you have one).
- Dry fry the onions and garlic, stirring constantly to prevent burning.
- Add the peppers and spices. Fry for 2-3 minutes then rinse and drain the adzuki beans and add them to the mixture.
- Stir for another minute, before adding the tinned tomatoes. Add the chilli, wine, frozen peas and herbs, and a half a teaspoon of sugar, and the sausages.
- Allow to simmer for 20 minutes before serving with either a wholemeal pitta or garlic bread.