High proteinHigh carb

Sausage & Bean Bake

One dish, and better reheated.

45 min Serves 2 Stove, Frying pan, Oven

Per serving

808

kcal

34.7 g

protein

67 g

carbs

43.1 g

fat

4.3 g protein per 100 kcal · 13.8 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Pork sausages300 g
  • Baked beans400 g
  • Onion100 g
  • Bell pepper (red)100 g
  • Olive oil12 g
  • Bread(optional)70 g

Method

  1. 1Brown the sausages, then soften the onion and pepper in the pan.
  2. 2Beans in, everything into an oven dish.
  3. 3200°C for 25 minutes until the top catches.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Mince, burgers and sausages: no pink in the middleShow

Whole steaks can be served pink because bacteria live on the outside, which gets seared. Mincing mixes the outside into the middle, so minced meat must be cooked right through.

  1. Break mince apart in the pan with a wooden spoon so every bit touches the heat.
  2. Keep cooking until there is no pink or red left anywhere and it looks evenly brown.
  3. For burgers and sausages, cut the thickest one open to check the centre.

Ready when: Brown all the way through, no pink, juices clear and steaming hot.

Pork, bacon and chorizo: cook thoroughlyShow

In the UK the advice for pork is simple: cook it thoroughly, with no pink juices.

  1. Cook until the meat is pale all the way through and any juices run clear.
  2. Bacon is done when the fat has turned golden and slightly crisp.
  3. Chorizo sold for cooking is raw inside the skin — fry it until it has released its red oil and is cooked through.
Softening onions (and what 'soft' looks like)Show

Softening cooks the raw sharpness out of onions and turns them sweet. It is the start of most sauces, stews and curries.

  1. Heat the oil over medium heat, add the onion and a pinch of salt (it draws out water and speeds things up).
  2. Stir every minute or so. You want a gentle sizzle, not a loud fry.
  3. After about 5–8 minutes the pieces go glossy, floppy and see-through at the edges. That is 'softened'.
  4. Keep going another few minutes and they start turning golden — sweeter still. Only do that if the recipe says 'golden'.

Ready when: Floppy, shiny and slightly see-through, with no raw crunch when you taste a piece.

Browning and searing meatShow

The brown crust is flavour. It forms only on a dry surface in a hot pan — wet meat or a crowded pan just steams.

  1. Pat the meat dry with kitchen paper. Season it.
  2. Get the oil hot (shimmering, maybe a wisp of smoke).
  3. Lay the pieces in, away from you so the fat doesn't spit towards you, with space between them.
  4. Then leave them alone for 2–4 minutes. Don't poke. When the underside is brown the meat lets go of the pan by itself — if it sticks, it isn't ready to turn.
  5. Turn and brown the other side. Browning adds flavour; it does not make meat safe on its own — it still has to be cooked through.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.