252 lines
7.8 KiB
Plaintext
Executable File
252 lines
7.8 KiB
Plaintext
Executable File
sponsored
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foodanddrink
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healthy-cooking
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8375991
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# Everyday healthy recipes with Benecol foods: Sausage and lentil casserole
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with mustard dumplings
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## This tasty casserole is healthier than you might think, says Claire Sharp,
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because, it is made with lean sausages and Benecol® foods, which help lower
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colesterol*
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![Sausage & lentil casserole with mustard dumplings recipe][1]
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Sausage & lentil casserole with mustard dumplings recipe
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11:46AM GMT 11 Mar 2011
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This tasty casserole is healthier than you might think says Claire Sharp,
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because it is made with lean sausages and Benecol foods, which help to lower
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cholesterol*
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The sausage is a year-round culinary favourite and it has inspired much- loved
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British dishes such as toad in the hole, sausage roll, and bangers and mash.
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However, you might think you are better off avoiding them from a health point
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of view - especially if you're keeping a careful eye on your cholesterol
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levels.
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Fortunately, this doesn't have to be the case, as this healthy recipe using
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Puy lentils, Benecol Olive Spread and lean sausages shows. The chef and food
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writer behind it, Caroline Mi Li Artiss, says: 'Sausage casserole is a lovely
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recipe, for a simple home-cooked meal or for serving to guests. For anyone who
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hasn't tried cooking lentils before, this is a great place to start.'
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First, grill the sausages on a rack so that the amount of fat transferred to
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the casserole is greatly reduced. They can then be combined with the rest of
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the ingredients, including the Puy lentils, red pepper and tomatoes.
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Small and shiny Puy lentils taste better than larger green varieties and, like
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rice, have a long shelf life. They also 'have a lovely peppery taste,' says
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Caroline. 'They hold their shape well and are a good option for a healthy
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diet. They are a naturally low-fat, protein-rich alternative to mash, which
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can have butter or cream in it.'
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The casserole packs a much-needed nutritional punch as it contains a variety
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of vitamin-rich vegetables, and also exploits every ounce of sausage flavour,
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and the tiny mustard dumplings are made with Benecol Olive Spread, which
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contains plant stanols that are proven to lower cholesterol as part of a
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healthy diet and lifestyle*.
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'The Benecol Olive Spread works well,' says Caroline. 'The dumplings taste
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lighter. It's better than beef or lamb fat, which is a bit heavy.
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Getting your dumplings perfectly cooked needs a little bit of care. 'Make sure
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that the casserole is bubbling hot,' advises Caroline. 'Put the dumplings into
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the pan and put the lid on firmly to keep the temperature up. Take the lid off
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once and push them down into the liquid to make sure they're evenly cooked.'
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Adapting your favourite recipes to incorporate healthier ingredients and
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Benecol foods is one way to help reduce cholesterol.* And, as demonstrated by
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the dish here, it's terrifically tasty, too.
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**_Sausage casserole with mustard dumplings - Serves 4 _**
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* 15g Benecol® Olive Spread
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* 1 large red onion, cut in wedges
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* 8 lean sausages
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* 200g mushrooms, quartered
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* 1 red pepper, deseeded and sliced
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* 50g Puy lentils
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* 150ml red wine
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* 300ml hot chicken or vegetable stock
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* 200g fresh tomatoes, chopped
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* 1 bay leaf
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* 1 sprig rosemary
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_**For the dumplings **_
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* 110g self-raising flour
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* 45g Benecol® Olive Spread
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* 1 tbsp wholegrain or 2 tsp Dijon mustard
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-In a large oven- proof pan with a lid, melt the Benecol® Olive Spread and fry
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the onion for 5 minutes until it starts to soften. Add the mushrooms and cook
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over a medium heat for 5-7 minutes until the juices are released.
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-Meanwhile, preheat the grill to medium and grill the sausages for 5-10
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minutes, turning regularly, until cooked through. When cool enough to handle
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chop into bite-sized pieces and set aside. ␣Add the wine to the mushrooms,
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letting it bubble up, then stir in the lentils, stock, bay leaf, tomatoes,
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pepper, rosemary and sausage pieces. Cover and cook for 25 minutes. ␣For the
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dumplings, sift the flour into a bowl and rub in the Benecol® Olive Spread
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with your fingers until it starts to form lumps. Stir in the mustard with 2-3
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tbsp water and bring the mixture together into a soft dough. Shape into 8
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balls with your hands.
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-Put the dumplings on the casserole, cover and cook for 5 minutes. Serve with
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a crisp, green salad.
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_**Nutrition per 422g serving **_
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**Kcals **380
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**Protein **14.7g
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**Carbohydrate **42.2g
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**Fat **15.3g
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**Saturated fat** 3.7g
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**Fibre** 6.3g
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**Sugars** 9.3g
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**Salt** 2.4g
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**Plant stanol** content one serving contains 1g of your daily requirement of
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1.5 to 2.4g of plant stanols
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*Consuming 1.5 to 2.4g of plant stanols a day has been proven to lower
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cholesterol as part of a healthy diet and lifestyle. Heart disease has
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multiple risk factors; you may need to alter more than one to cut overall
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risk. Do not consume more than 3g of plant stanols a day. Consuming more has
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no additional benefit and is not recommended.
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[What are these?][3]
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* Share: [Share][2] [ ][4] [ ][5]
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[Tweet][6]
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http://www.telegraph.co.uk/sponsored/foodanddrink/healthy-cooking/8375991
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/Everyday-healthy-recipes-with-Benecol-foods-Sausage-and-lentil-casserole.html
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Telegraph
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## [Everyday healthy recipes with Benecol foods][7]
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* ### [Sponsored »][8]
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* ### [Food and Drink »][9]
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### [Win Le Creuset cookware][10]
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[![Le Creuset saucepan set][11]][10]
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### [Lemon-crusted salmon][12]
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[![Lemon-crusted salmon, roasted new potatoes][13] ][12]
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### [Parma tagliatelle recipe][14]
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[![Creamy Shallot and Parma Ham Tagliatelle recipe][15] ][14]
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### [Sausage casserole with dumplings][16]
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[![Sausage casserole recipe][17] ][16]
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[X][2] Share & bookmark
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[What are these?][3]
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Share:
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* [ ][2]
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* [ ][4]
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* [ ][5]
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* [Tweet][6]
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* [![][18]][10]
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[1]: http://i.telegraph.co.uk/multimedia/archive/01846/sausage-_-lentil_184
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6350a.jpg
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[2]: #
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[3]: http://www.telegraph.co.uk/technology/news/4590190/Share-this-article-
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What-are-these.html
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[4]: mailto:?subject=A Telegraph reader thought you would be interested in
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this article&body=Depending on your email program, you may be able to click on
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the link in the email. Alternatively, you may have to open a web browser, such
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as Firefox or Internet Explorer, and copy the link over into the address bar.
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%0A%0Ahttp://www.telegraph.co.uk/sponsored/foodanddrink/healthy-
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cooking/8375991/Everyday-healthy-recipes-with-Benecol-foods-Sausage-and-
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lentil-casserole.html %0A%0AFor the best content online, visit
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www.telegraph.co.uk
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[5]: javascript:print()
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[6]: http://twitter.com/share?via=Telegraph
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[7]: http://www.telegraph.co.uk/sponsored/foodanddrink/healthy-cooking/
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[8]: http://www.telegraph.co.uk/sponsored/
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[9]: http://www.telegraph.co.uk/sponsored/foodanddrink/
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[10]: http://www.benecol.co.uk
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[11]: http://i.telegraph.co.uk/multimedia/archive/01827/Le-Creuset-
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saucepa_1827803g.jpg
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[12]: /sponsored/foodanddrink/healthy-cooking/8406744/Everyday-healthy-
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recipes-with-Benecol-foods-Lemon-crusted-salmon.html
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[13]: http://i.telegraph.co.uk/multimedia/archive/01857/lemon-crusted-
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salm_1857257g.jpg
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[14]: /sponsored/foodanddrink/healthy-cooking/8361846/Everyday-healthy-
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recipes-with-Benecol-foods-Creamy-Shallot-and-Parma-Ham-Tagliatelle-
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recipe.html
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[15]:
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http://i.telegraph.co.uk/multimedia/archive/01848/italian_1848046g.jpg
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[16]: /sponsored/foodanddrink/healthy-cooking/8375991/Everyday-healthy-
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recipes-with-Benecol-foods-Sausage-and-lentil-casserole.html
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[17]: http://i.telegraph.co.uk/multimedia/archive/01846/sausage-_-lentil-
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s_1846349g.jpg
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[18]:
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http://i.telegraph.co.uk/multimedia/archive/01244/Benecol_asso_1244379a.gif
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