SMOKY SAUSAGE & BEAN STEW
SERVES: 4 PREP: 10 MINS COOK: 30 MINS
Low-calorie cooking spray 1 onion, chopped 3 red romano/ramiro peppers, deseeded and cut into strips 1 garlic clove, crushed 12 Slimming World Syn-free pork sausages, thawed, or quorn sausages, thawed 1 tsp chilli powder 2 tsp smoked paprika 1½ tsp mustard powder 1 tbsp Worcestershire sauce 600g (1lb 3oz) passata 200ml (7fl oz) boiling chicken stock 400g (14 oz) can cannellini beans, drained and rinsed 400g (14 oz) red kidney beans, drained and rinsed 8 spring onions, sliced 2 tbsp roughly chopped fresh parsley, plus sprigs to garnish Vegetables, to serve 1. Spray a deep saucepan or casserole pan with cooking spray and place over a high heat. 2. Add the onion, peppers, garlic and 3 tbsp water and cover. Reduce the heat and cook for 10 mins or until soft. 3. Meanwhile, spray another pan with cooking spray and place over a medium heat. When hot, add the sausages and fry for 5 mins or until browned all over, turning them frequently. Lift on to a plate and set aside. 4. Stir in the chilli powder, paprika and mustard powder into the vegetables, along with the Worcestershire sauce, passata, stock and beans. Season and bring to the boil over a high heat. 5. Meanwhile, cut each sausage diagonally into three pieces. Stir the sausages and half the spring onions into the stew, reduce the heat and simmer uncovered for 10 mins. 6. Scatter over the parsley and remaining spring onions, garnish with parsley sprigs and serve with your favourite vegetables. Per serving: 300 cals, 17g sugar, 3g fat (0.5g sat fat)