I’ve had a busy week – a couple of days away from the kitchen and office, a wedding cake tasting ahead of my daughter’s nuptials next year, a big pre-conference meeting, and the usual early and get-ahead Christmas arrangements at this time of year. So yesterday, when thinking about an evening meal, I went back to an old favourite of mine. This ‘Low-Fat Sausage and Pink Lady Casserole’ features in my ‘Return 2 Slender … Second Helpings’ book (see here) and hits the spot every time I make it. My husband, who occasionally moans that once I have ‘perfected’ a recipe I don’t return to it (onto new things!), was more than happy to see it reappear. Since I first made the dish many things of happened with sausages
the choice is greater (so many wonderful new varieties); the nutritional profile has improved enormously with more lean protein, less fat and lower levels of salt in their make-up; and the choice of thin, regular and skinless or not, gives even the most intolerant bariatric the chance to find a ‘banger’ that will sit comfortably in their pouch. I tolerate them quite well regardless but can recommend some skinless low-fat chicken based sausages as the way to go if you can’t, and as a result have avoided and missed them on the menu.
So here’s the recipe – use your favourite sausage – and don’t forget that the optional spoonful of cranberry sauce makes a big difference. I make my own low-sugar one and I’m sure there is bound to be some lurking in many a US refrigerator this weekend after the Thanksgiving festivities!
LOW-FAT SAUSAGE AND PINK LADY CASSEROLE
There is little better suited to make a speedy casserole than a pack of low-fat, high-meat content sausages mixed with crisp and sweet apples to make a very moreish mouthful. It is all the more superior for adding a spoonful of cranberry sauce. I make my own (using sweetener) but you can use commercial varieties if you are confident in being able to tolerate just a small amount of sugar, otherwise leave out, the apples add enough sweetness of their own.
4 extra-lean, low-fat sausages
low-fat cooking spray or mist
1 red onion, finely sliced
1 large sprig rosemary, leaves only
2 Pink Lady apples, cut into wedges
1 tbsp cranberry sauce (optional)
1 tbsp wholegrain mustard
200ml/generous 1 cup vegetable stock/bouillon
salt and freshly ground black pepper
- Grill/broil the sausages according to the packet instructions then thickly slice.
- Meanwhile, generously spritz a pan with low-fat cooking spray or mist. Heat then add the onion and cook until soft and golden, about 8-10 minutes.
- Add the rosemary and apples and cook for 3-4 minutes until the apples start to soften. Add the cranberry sauce if used, mustard, sliced sausages, stock/bouillon and salt and pepper to taste. Simmer uncovered for about 10 minutes. Thicken with a little cornflour/cornstarch mixed with water if liked.
- Serve hot, it’s delicious with boiled new potatoes.
WLS portion: ½