Smoky sausage and bean stew
Ready in 30 mins Serves 4
What you need:
✱ Low-calorie cooking spray
✱ 1 onion, chopped
✱ 3 red long peppers, deseeded and cut across into 1cm strips
✱ 1 garlic clove, crushed
✱ 12 Slimming World Syn-free Pork Sausages, thawed (see tip)
✱ 1tsp chilli powder
✱ 2tsp smoked paprika
✱ 600g passata
✱ 1½ tsp mustard powder
✱ 1tbsp Worcestershire sauce
✱ 200ml boiling chicken stock
✱ 400g can cannellini beans, drained
✱ 400g can kidney beans, drained
✱ 8 spring onions, sliced
✱ 2tbsp chopped fresh parsley
What you need to do:
1 Spray a large saucepan with low-calorie cooking spray and cook the onion, peppers and garlic on a high heat. Add 3tbsp water and cover.
Reduce heat and cook for 10 mins.
2 Meanwhile, spray a pan with low-calorie cooking spray and cook the sausages for 5 mins until browned, turning. Lift on to a plate and set aside.
3 Stir the chilli powder, paprika, passata, mustard powder, Worcestershire sauce, stock and beans into the vegetables. Season and bring to boil over a high heat.
4 Diagonally cut each sausage into three. Stir the sausages and half the spring onions into the stew, reduce the heat and simmer uncovered for 10 mins.
5 Scatter over the parsley and remaining spring onions and serve with vegetables.