Nori's Stuff - Gardening, quilting, cooking and dogs

Recipes

February 27, 2013

Healthy and easy casserole

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Tomato, onion, green and red pepper, broccoli and carrot.

Tomato, onion, green and red pepper, broccoli and carrot.

This is an easy and delicious way to get a mess of vegetables in an easy potentially low fat prepare-ahead meal. This recipe can easily be multiplied to feed more people. It’s an awesomely delicious and healthy lunch or dinner that I can prepare way ahead of time.

I don’t know if it’s fair to call this dish a casserole as it’s just veggies and a frank. You could make this with any kind of sausage or hot dog. I use Painted Hill’s Natural Beef Franks but it would be lovely with other types of commercial cured sausage.

Rough chop half a tomato and put it in the bottom of an individual casserole dish. Make sure you use the tomato. It provides the moisture and the acidity that will balance the dish and make it delicious.  You can use a couple tablespoons of tomato paste.  If you do, add a half-cup of water for the moisture.

Layer a selection of vegetables on top. I’ve used onion, potato, broccoli, green and red peppers, carrot, celery, zuccini and use a different variety as the mood strikes.  You can even use potato, just cut it in smaller cubes so it cooks thoroughly.

Whatever vegetables you add should equal four or five times the volume of the meat.  Place your choice of vegetables on top of the tomato. Cut the sausage or frank up and put it on top and put the cover on.  This is the absolute perfect dish for a toaster oven, which is what I’ve got.  Bake at 350° for 45 to 50 minutes.  Once the dish has cooled enough to eat, pull the lid and enjoy!

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