Let’s be clear from the outset I am not suggesting that you gather around a campfire to enjoy this meal idea – although in safer times you could of course. But it’s an example of a sort of easy store cupboard recipe using beans with some regular sausages that might just help during this crisis to make a meal out of some staples to hand.
You can of course use frankfurters from a can if liked rather than regular sausages; any kind of beans with a sauce you happen to have; use leeks, spring onions/scallions or frozen chopped onion instead of red onions; and forget the celery or sub with something like sauerkraut or shredded cabbage to suit.
Let’s do some Bariatric Cookery Pantry+ cooking to get through this …
CAMPFIRE STYLE SAUSAGE AND BEANS (FROM THE BARIATRIC BIBLE COOKERY BOOK)
This is a regular family mid-week favourite and we never tire of it because I use different flavoured sausages and beans to ring the changes when making. All I insist upon are good-quality, low-fat, high protein sausages (ideally with at least 85% meat). As for the beans, then plain baked are great if simple, but the dish is lifted into the luxury class if you use barbecue baked beans, curried beans or some of the special canned recipe ones like Tuscan or Fajita. Hearty appetites might enjoy a spoonful of mash or couscous to mop up the juices.
Ingredients
METRIC/US
low-fat cooking spray or mist
6-8 low-fat, high-meat content sausages (weighing about 450g/1 lb depending upon size) – or FRANKFURTERS (see intro)
2 red onions, finely chopped
2 sticks/stalks celery, finely chopped
400g/14oz can chopped tomatoes
150 ml/¼ pint/2/3 cup vegetable stock/bouillon
2 bay leaves
415g/15oz can baked beans or flavoured beans in sauce
salt and freshly ground black pepper
chopped parsley to garnish
Method
- Generously spritz a large non-stick sauté pan with low-fat cooking spray or mist. Heat, add the sausages and cook over a medium heat until browned on all sides. Remove from the pan and set aside.
- Add the red onion and celery to the pan and cook over a low heat until softened, about 5 minutes.
- Add the tomatoes, stock and bay leaves. Cook over a low heat for 10 minutes, stirring occasionally.
- Return the sausages to the pan with the beans and salt and pepper to taste, mixing well. Cook over a low heat for about 10-15 minutes until the sausages are fully cooked and fork tender and the sauce has slightly thickened.
- Serve hot, garnished with chopped parsley and mash or couscous if liked.
SERVES 4
WLS PORTION: ½
CALORIES PER PORTION: 220
PROTEIN: 22g
CARBOHYDRATE: 21.5g
FAT: 3.4g
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