Chicken & Sausage Casserole Recipe

By weightlossresources.co.uk

This protein heavy casserole dish is packed full of flavour. Low fat and low in carbs you’ll be making it again and again, and with only one pot to cook in, you’ll save time on the washing up too! 

  • Recipe makes: 4 servings
  • Prep time:
    10 mins
  • Cook time: 20 mins
  • Calories: 393
    per serving

Ingredients

  • 50g onions
  • 6g garlic
  • 120g fresh baby carrots
  • 2 peppers
  • 400g 95% fat free pork sausages
  • 520g skinless chicken breast fillets
  • 1ml low calorie oil spray
  • 10g medium curry powder
  • 400g passata
  • 12g chicken Bovril
  • 1 tsp sweetener

Method

  1. Peel and finely chop the onion, crush the garlic, cut the carrots into bite- size pieces, deseed and chop the peppers, roughly chop the sausages and chicken.
  2. Spray a pan with low calorie spray oil and cook the onion, garlic, sausages, chicken and curry powder for 2- 3 minutes. Stir in the carrots, peppers, passata, stock and sweetner.
  3. Bring back to the boil, reduce the heat to a simmer and cook, stirring occasionally, for 12 - 15 minutes, or until the chicken is cooked through.
  4. Season to taste and ladle into four warmed bowls.

This recipe makes 4 generous portions so if you're cooking for one, store leftovers in the freezer and just reheat in the future. 

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Nutrition information per serving
Calories (kcal)393
Carbohydrate (g)21.9
Fat (g)8.0
Protein (g)58.8
Fibre (g)2.7
Alcohol (g)0.0
Fruit & Veg2.0

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