Italian-Style Sausage Stew
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Prep Time
15 MINS
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Cook Time
1 HR 5 MINS
- KCals 446
- Carbs 59G
Ingredients
- 8 low fat sausages
- 2 onions peeled and diced
- 2 peppers (any colour) diced
- 2 carrots peeled and sliced
- 1 courgette sliced
- 400 g tin chopped tomatoes
- 400 g tin cannellini beans drained
- 4 cloves garlic crushed
- 1 tsp dried oregano
- 1 tsp dried rosemary
- 2 chicken stock cubes
- 750 ml boiling water
- 1 tbsp balsamic vinegar
- 150 g dried pasta shapes e.g. fusilli, penne or macaroni
- low calorie cooking spray
- salt and freshly ground black pepper
- 10 g grated parmesan (optional)
Instructions
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Spray the pan with low calorie cooking spray.
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Over a medium to high heat, fry the sausages for around 4-5 minutes until nicely browned. They don't need to be fully cooked through as they will be returned to the pan later. Remove and set aside.
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Give the pan another spray with low calorie cooking spray, then add the onions, peppers, carrots and courgette and sauté for 6-8 minutes until the vegetables are starting to soften.
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Add the garlic and herbs and continue to cook for 1 minute.
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Add the stock cubes to the water and pour into the pan along with the tomatoes and balsamic vinegar and bring to a simmer.
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Cut the sausages into 3 and return to the pan.
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Cover and simmer over a low heat for 35 minutes.
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Add the pasta and beans and stir well. Cover and continue to simmer over a low heat for a further 15-20 minutes (this will depend on the type of pasta you use.) Remember that the pasta will absorb some liquid, so add a little more water if you think it is looking too dry.
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Taste and season with some salt and pepper if desired.
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Serve sprinkled with some grated parmesan, if you wish.