Sick of bangers and mash? Well, personally I’m not sure that’s even possible as it’s usually my go-to meal with a packet of low syn sausages, but then it’s not very adventurous, is it?
And that is exactly why I thought I’d spice it up our meal tonight and create a healthy sausage and bean casserole in my slow cooker instead. If you haven’t noticed by now, I love my slow cooker.
It’s rich, soothing and ready to eat after a long day at work. It’s also one of our family favourites as it’s incredibly easy to make and delicious. Win win!
YOU CHOOSE YOUR SYNS
The syns of this recipe all depend on the sausages you choose. Absolutely everything else here is syn free.
My first choice are usually Tesco’s Healthy Living but on this occasion, I used Co-op’s reduced fat sausages as it was on my doorstep, but if you ask in a Facebook group regarding syn information, I’m sure there’s plenty of people who can help you out in a jiffy.
But if you’re in doubt, always ask your consultant as syn information can change from time to time.
FULL OF SPEED FOOD
I decided to create a recipe that was full of speed food. If you’re not familiar with this term, then in Slimming World language, they are foods such as bean, peppers, onions; generally vegetables to fill us and encourage weight loss.
You can eat free foods alone (potatoes for example), and still be on plan, but it’s recommended that you ensure to fill your plate with a 3rd of feed food.
I’ve made sure this ticked that box to give myself a push post-weekend. Sometimes we need a bit of help, don’t we? Also, we usually eat ours with syn free mash or a baked potato for extra carbs. At times, if I eat strict syn free meals, I can often start craving sweet stodgy puddings, so make sure you’ve got plenty of protein on your plate too to keep you full and handy planned snacks where possible.
SO EASY TO MAKE
Now that’s Wintery, I really struggle to keep on top of things while the nights are darker. Maybe I suffer with SAD (Seasonal Affective Disorder), but I start to need really easy chuck-everything-in kind of recipes.
This is no exception. But it tastes amazing with its rich baked bean tomato sauce, reduced down with a touch of ginger, soothing tumeric and it’s so easy on the palette.
In fact, the only bit of work (other than chopping up veg) you need to do is sear the sausages in the pan prior to placing in the slow cooker to prevent them from disintegrating in to the pot. You can skip it of course, but I find it’s more satisfying to get to get bigger chunks on my fork.
SLOW COOKER, PAN OR OVEN
For ease, I much prefer my slow cooker. If you don’t have one and you’re often short of time (or need to free yourself up a little), then I can’t recommend them enough. Not all meals have to taste the same (something my friend used to moan about), but I think they do when using those store bought sachets.
Another way to cook it is the traditional way, on low in a lidded casserole dish in the middle of the oven at 160 degrees for around 3 hours. Or on a low simmer directly over heat on the hob while lidded for around 2 hours or until thickened.
As for multi cookers, that’s something I haven’t tried yet, but generally I find it doesn’t necessarily need as much water. Saying that, if you do try before me, then be careful as beans and tomatoes aren’t always great, despite being non-stick. For example, if you placed them in a soup maker, they can catch at the bottom.
OTHER RECIPES YOU MIGHT LIKE
HOW TO STORE LEFTOVERS
If you haven’t devoured the lot like we often do, then you can store leftovers in the fridge for up to a week in an air tight container. But it also freezes well in a freezer safe container for up to a month.
If frozen, ensure you defrost in the fridge before cooking to avoid changing the texture.
You could certainly eat the casserole alone, or if you wanted to be that little bit naughty using your healthy extras, why not try making enchiladas? Just grab a large roasting tin, fill up 4 tortillas (HE only) with the casserole and 2 sausages in each, close the wraps by folding over two of the edges and spoon any leftovers on top.
Finish by topping with a sprinkling of lower fat grated cheese (HE) and bake on gas mark 4 for 30-40 minutes. These were incredible! How would you eat yours?
AS SEEN IN THE COOP MAGAZINE
Last month I was so excited to see this recipe also featured in Coop’s latest March/April 2016 magazine edition. So much so, that I’ve kept the copy and hope to frame it some time soon for my office.
If you don’t want to miss out on future recipes, then why not subscribe for free below to get the latest straight in your inbox?
CAN’T MAKE IT NOW? WHY NOT PIN ME FOR LATER…
Slimming World Low Syn Slow Cooker Sausage & Bean Casserole
- 2 onions halved & finely sliced
- 2 celery sticks diced
- 2 peppers (red, yellow or orange) deseeded & chopped
- 2 garlic cloves peeled & minced
- 8 or more low syn, syn free or reduced fat pork sausages *Ones in Iceland are syn free
- 2 tsp paprika
- 1 tbsp oregano
- 1 400g tin of chopped tomatoes
- 1 chicken stock cube
- 1 oxo cube
- 1 tin of baked beans
- 2 cm fresh ginger peeled & grated
- 2 bay leaves
- 1 tsp balsamic vinegar
- 100 ml water
- 1/2 tbsp mustard seeds *optional
- 1/2 tsp turmeric *anti inflammatory
- Seasoning *generous amount
- Fresh coriander to garnish
- First, sear the sausages in the frying pan until browned. This is to stop them falling apart in the slow cooker, but if you're not bothered, you can skip this.
- Now chuck everything in the slow cooker.
- Place the lid on top and leave to cook on low for 6-7 hours or high for 3-4 hours.
- Serve in warm bowls and sprinkle with snipped chives or whatever you fancy.