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You are here: Home / Recipes / 5:2 Diet Recipes / Healthy Moroccan Style Sausage Casserole

Healthy Moroccan Style Sausage Casserole

December 30, 2015 by Fiona Maclean 14 Comments

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Low-Calorie Moroccan Style Sausage Casserole with Heck Chicken Sausages:

I haven’t given up cooking, though at times it may seem that all I am doing is eating out.  I have a store of healthy and tasty recipes that I’ve been working on over the last few months just waiting for Christmas to be over.  If you are anything like me, the idea of thinking about ‘healthy eating’ when there are mince pies, chocolates and turkey dinners to be enjoyed just goes out of the window.  But then there are dishes like this sausage casserole which masquerade as fattening, when in fact they are low in both fat and calories

Moroccan style sausage casserole cooked

This particular casserole is something I made to enjoy some rather special sausages that I was sent.  Heck, a small independent sausage producer, pride themselves on a range of interesting and unusual sausages. Their zesty chicken sausages have around 50 calories each when cooked, are completely gluten free and are low fat.  It’s a good start if you are planning a healthy dinner.  So the calorie count for the dish is under 300 calories.   Served with a small portion of rice or couscous, you have a meal that should be around 300 calories per portion (with 2 sausages)  but which still ticks all the boxes for a winter supper.  It’s warming, filling and beautifully spicy.  It also keeps well in the fridge for a day or so.  It’s also in no way authentic, I’ve called it Moroccan style because of the harrissa, olives, aubergine and preserved lemons.

Moroccan style sausage casserole finished

If you wanted to make this into a one pot dish, you could easily do so by halving some baby potatoes and adding them into the mixture at the same time as the tomato and olives.  But, I rather liked the clean contrast of plain boiled rice here contrasting with the spicy sauce.

Print
Moroccan Chicken Sausage Casserole
Prep Time
5 mins
Cook Time
35 mins
Total Time
40 mins
 
Course: Main Dish
Cuisine: African
Servings: 4
Author: Fiona Maclean
Ingredients
  • 8 Heck Zesty Chicken Sausages You could substitute your own choice of spicy or zesty sausages here, just remember the pairing with lemon.
  • 1 Large Onion
  • 2 Preserved lemons
  • 1 Medium Aubergine
  • 100 g Pitted green olives
  • 1 can Chopped Tomatoes
  • 1 tablespoon Olive Oil
  • 1 teaspoon Rose Harissa
Instructions
  1. Slice the onion and then fry it in olive oil gently in a deep saute pan for 8-10 minutes, till soft. Remove from the pan
  2. Fry the sausages over a medium heat till browned on all sides. Remove from the pan
  3. Cut the aubergine into 1inch cubes and fry over a medium heat, turning frequently, till the edges are starting to turn golden
  4. Add the tomatoes, harissa, sliced preserved lemon and olives to the pan, return the onion and aubergine to the pan and heat gently till simmering
  5. Cook for 15 minutes then check seasoning and add salt, pepper and additional harissa if you require a more spice

 

I’m considering whether to restart the 5:2 diet in the New Year.  Towards the end of 2015, I found myself eating out so much that any kind of diet just went out of the window.  Generally, when I eat at home my diet is heavy on vegetables, fresh fish and homemade soups anyway, so I might simply modify my eating when I am out by option for fish or vegetarian options a little more.  I’m looking for a sustainable way of living – one that is healthy and makes me feel good.  Just a week of cooking for myself again has helped a lot – so perhaps I need to somehow translate that into how I eat when I am in a restaurant.

Like the idea of this recipe?  Why not pin the post for later!

Low Calorie Casserole _ Low Calorie Sausage Casserole _ Diet Sausage Casserole _ Moroccan Style Diet Casserole

Disclaimer:  I was sent samples of Heck sausages.  I was not required to write a review – all comments are editorially given

 

Filed Under: 5:2 Diet Recipes, Lunch, Mains, Poultry, Recipes Tagged With: diet, Low calorie, moroccan, Sausages

About Fiona Maclean

London based freelance writer and marketing consultant. I edit London-Unattached.com and write for a number of other publications. With a music degree and a background in marketing across many sectors, my passions include all types of music, food, restaurants, wine and travel

Comments

  1. AMANDA ROBINSON says

    January 12, 2018 at 2:36 pm

    ooh this looks divine

    Reply
  2. Suz says

    January 4, 2018 at 1:35 pm

    Yummy, we have had similar variations of this meal from Turkey to Portugal. So easy to do when our kitchen changes on a regular basis. I will try this one Fiona thanks for sharing.

    Reply
  3. Modern Gypsy says

    January 4, 2018 at 10:35 am

    This looks yummy! I’ll file this one for the next time I get some sausage!

    Reply
  4. Lynda Graham says

    April 20, 2017 at 11:16 pm

    Have to make this. Has all my favovrite flavours

    Reply
  5. kellie@foodtoglow says

    January 4, 2016 at 3:18 pm

    Like Rosie, I’m passing this one on (and pinning yumming, SU). In this case to my sister. Although I don’t eat meat I clicked through and read about Heck. I am all for supporting small UK businesses and this sounds a very nice one to promote.

    Reply
  6. Stevie Wilson says

    January 3, 2016 at 5:04 am

    This sounds delish. I will have to try this. It sounds pretty easy!

    Reply
    • Fiona Maclean says

      January 4, 2016 at 3:57 pm

      LOL Stevie – I only do easy!

      Reply
  7. DAVID says

    January 2, 2016 at 2:08 pm

    Fiona we have missed your inspiring 5:2 recipes. Please continue to inspire!

    Reply
    • Fiona Maclean says

      January 2, 2016 at 3:52 pm

      Thank you, that’s so kind! I’ll be doing more now!

      Reply
  8. Gingey Bites says

    December 31, 2015 at 11:11 am

    I’ve only every tried a chicken sausage on a flight – I think it was Turkish Airlines from memory – and it was white, greasy and a bit shocking to look at on my plastic plate. These however, look yummy and I am a big HECK fan so I’m sure they’re delicious!

    It’s a great recipe and one I’ll try. Thanks 🙂

    Reply
  9. Alison says

    December 30, 2015 at 7:52 pm

    oooh chicken sausages, loving the sound of these. Your recipe looks lovely as well

    Reply
  10. Kavey says

    December 30, 2015 at 4:07 pm

    I’ve not tried chicken sausages before but they look good, as does your recipe. Shall look out for them!

    Reply
  11. Roxie says

    December 30, 2015 at 1:35 pm

    Looks delicious! I’ll pass this ink on to my mum as she would love this! Thanks for sharing x

    Reply

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