Italian-Style Sausage Stew
A comforting, slow-cooked classic featuring tender cuts braised in a rich, velvety reduction with root vegetables and fresh herbs.
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))
Preparation Steps
Spray the pan with low calorie cooking spray.
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.
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.
Add the garlic and herbs and continue to cook for 1 minute.
Add the stock cubes to the water and pour into the pan along with the tomatoes and balsamic vinegar and bring to a simmer.
Cut the sausages into 3 and return to the pan.
Cover and simmer over a low heat for 35 minutes.
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.
Taste and season with some salt and pepper if desired.
Serve sprinkled with some grated parmesan, if you wish.