Autumn Casserole

Autumn Casserole

Do not be fooled by the trivial nature of the ingredients, this is a punch in the flavor buds and a filler of tummies.  But with just a little over 200 calories it has to be one of the greatest DIET meals around.  Even without the extra greens this delivers 3½ portions of over5aday per serving.  Once tested/tasted bound to be repeated.
Counts as an Over5days recipe on the Pro52diet. Visit there or just go straight to One Pot Recipes like this one.

Anny Plummer


  1. 200 g sausages low fat (less than 3% fat) / 7 oz .
  2. 200 g apples eating (about 2 small) / 7 oz .
  3. 150 g white onion (thinly sliced) / 5 oz .
  4. 200 g tomatoes chopped tinned / 7 oz .
  5. ½ teaspoon black pepper ground
  6. “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)


60 mins
  1. Pre-heat an oven (200oC / 400oF / Gas Mark 6).

  2. Peel core and slice the apple.

  3. Broil / Grill the sausages until lightly cooked. Cut in slices.

  4. Spray a casserole with Spray2Cook. Put ½ the sausages in the casserole in a layer, followed by ½ the apples, then ½ the tomatoes and finally all the onions. Repeat the layers of sausages, apples and tomatoes. Sprinkle with the pepper.

  5. Put the lidded casserole in the oven for 1 hour removing the lid for the last 10 minutes

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