Slimming World Cowboy Sausage – Our Tasty Recipe!

Syn-free Sausage Casserole Recipe!

Alright, I’ve got to be honest, I love sausages. 

There’s nothing better than a hearty sausage hotpot on a cold day, at least in my opinion. 

The only problem is that sausages aren’t exactly low in calories, quite the opposite, unfortunately. 

Or so I thought!! 

It turns out my sausage casserole days are not behind me. In fact, I can have a syn-free, guilt-free sausage casserole! 

If you’re like me, this discovery made me very happy and the best bit? It tastes delicious!

So let’s talk about what you need to make it and how it’s done!

Serves: 4

Syns: ZERO!

Time: 55 minutes

Ingredients

  • 4 big potatoes, peeled and halved
  • Spray cooking oil – low calorie
  • 1 large onion, chopped
  • 2 crushed garlic cloves
  • 8 Slimming World frozen syn-free pork sausages, cut into three pieces
  • 2 big carrots, peeled and diced
  • 150ml vegetable stock, hot
  • 400g can of chopped tomatoes with herbs
  • 415g can baked beans
  • 410g can of mixed beans, drained and rinsed

Method

Step 1:

Follow the cooking instructions on the pack of sausages and cook them. Once they are cooked, cut the sausages into three pieces. Keep them warm. 

While you are cooking the sausage, cook the potatoes. The water for this should be slightly salted. The potatoes need to be cooked for around 10 minutes. They should be tender.

Once they’re cooked, drain them and pop them to one side. 

Step 2:

Now spray a casserole pan – ideally a deep and non-stick one – with the spray cooking oil.  Then put it on a medium heat.

Once it’s heated up, throw in the onions and garlic. Cooking these for around 3 – 4 minutes. The onions should start to go translucent. 

At this point, you should add the sausages into the mix and cook it all for another 5 minutes. Giving it all a stir occasionally is a good move. 

Then add the carrots, the stock, and the can of chopped tomatoes. 

At this point, you should bring it to the boil, then simmer for a further 15 minutes, covered ideally. 

Now it’s time to add in the can of baked beans and mixed beans. Cook everything for another 5 minutes as this will heat everything through. 

Step 3:

Pre-heat your grill, you will want it on a hot setting. 

This is where it all starts coming together!

Portion your sausage mix into individual heatproof dishes or into one big casserole dish – whichever you prefer.

Slice the potatoes and place them over the top of the casserole mix. 

Cover the potatoes with a light spray of cooking oil, add some season and grill them for 2 -3 minutes. 

This will turn them a nice golden brown colour.

Step 5:

Serve! 

I tend to eat mine with a salad so I’d recommend that. It balances things out nicely and ensures that the dish remains syn-free.

The great thing about this meal is that you don’t need to eat it all at once, it’s good to freeze. The portions can be quite large so this is usually a good option. 

It also means you don’t have to eat the same thing several nights running! 

Vegetarian Sausage Casserole Option

If you want to make the vegetarian version then you can use Linda McCartney’s Vegetarian Red Onion & Rosemary Sausages. 

These will keep the dish free from syn. Also, these sausages are super tasty so not to be missed!

A small change to the method of this meal is to keep these sausages whole, rather than breaking them up. They are prone to breaking down a little when they’re cooked. 

Slow Cooker Sausage Casserole

For those who are fans of their slow cooker – I love mine! – then you can alter this method to use your slow cooker.

It will be able to cook the dish on high heat in around 3 – 4 hours. Or if you have the time or want to walk into a nice smell after a long day at work, then pop it on low heat for around 6 -7 hours. It’ll be perfect when you get home!

Slow Cooker Tips

Slow cookers have many strong selling points. They are great for family meals and great for a busy individual or couple.

They also mean that you can keep the meal warm, at a low cost, if you all eat at different times. 

A slow cooker opens up the possibilities for making different meals, a huge variety of them! From cakes to breakfasts to sausage casseroles!

One thing to bear in mind when you are cooking with a slow cooker is that you don’t need as much liquid as you do with a standard casserole dish. 

The liquid doesn’t evaporate in the same way so remember to account for this. 

Don’t worry if you do, you can take the lid off for around half an hour and it will help to evaporate the liquid. 

Another strong argument for the slow cooker is that it saves on washing up. You usually only use one pot to cook with so that reduces the amount of clean-up work and that’s alright with me! 

Why You Should Add Vegetables To Your Meals

If you’re part of Slimming World then you will probably be aware that vegetables are considered to be speed foods.

Speed foods help to aid weight-loss so they’re great in many ways.

They’re low in calories but are dense. This means that vegetables fill you up quickly and don’t cost you many calories.

Generally, the more vegetables that you have on your plate or combine with your meal, the more filling your meal tends to be. 

This is why Slimming World considers vegetables as a speed food – they’re fantastic for weight-loss.

So while the above recipe consists of several vegetables, you can add more to suit your taste or even weight loss goals.

If you want to add a bit more excitement the dish, even more, you can add different herbs and spices.

How Long Can I Keep A Sauage Casserole In The Fridge?

Before you put it in the fridge, you should allow it to cool completely. 

Keep it covered with a lid. The leftovers will be good for around 3 or 4 days. 

Can I Freeze The Sausage Casserole?

You can! 

You will need to freeze it once it has cooled down. So freeze it on the same day you make it. 

The final tip on that, be sure to make sure the container is suitable for freezing. 

How Do I Reheat The Cowboy Sausage?

Easily!

If you’re reheating it from chilled, your best option is to do it in the microwave. 

Be sure to use a microwave container, with a lid, loosely fitted on top. 

Depending on your microwave heat it for 4 – 8 minutes. Stirring halfway through. 

If you’re cooking from frozen, you should allow it to defrost before reheating it. 

Repeat the same process as if it was reheating from chilled. 

So there you go, a tasty sausage casserole to feast on! Better yet, it’s not going to cost you any syns.

What do you serve your casseroles with? 

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