Sausage Roll Ups
If you are following a low carb or gluten free diet, you will love this! It’s a simpler version of Courgette Lasagne Roll Ups.
The pasta substitute star, again, is the courgette because it’s rich in an array of vitamins and minerals and the skin is packed with antioxidants. Not only that, it’ll protect and soothe your gut due to the fibre / water content. Aiding elimination to reduce bloating and eases constipation.
However, invest in a vegetable slicer so your roll ups are better than mine!
Make sure your sausage meat is grain free too and if you have any trouble breaking down meats, then apple cider vinegar is amazing at helping you digest proteins.
Delicious with lentils or quinoa.
Let me know what you think!
Sausage Roll Ups
Prep time: 20 mins Cook time: 25 mins Total time: 45 mins Portions: 4 Ingredients: 9
INGREDIENTS
400g gluten free sausage meat (we like Tesco’s finest the best)
500g passata or bolognaise sauce also works well
3 large courgettes (400g)
1/4 tsp Italian seasoning
1/2 tsp onion powder
3 cloves of garlic (fresh is always best, but you can use powder for speed)
100g parmesan for toppings
salt to extract moisture from courgettes
2 tablespoons of olive oil
DIRECTIONS
Preheat oven to 180° and line your trays for the courgettes with parchment paper.
Slice the courgettes about 1 cm thick and layout. Sprinkle with salt to extract the moisture and let sit for about 20 mins, then rinse and pat dry with kitchen towel to absorb any excess moisture.
Prep and cook the sausages. Start by removing the skins, then mash the meat to separate so it can cook evenly.
Bake courgettes for about 12 minutes, then set aside to cool.
Use a good drizzle of olive oil to the pan before frying over medium heat. Stir through the Italian seasoning, onion powder and parmesan. Once the meat is almost done, add the minced garlic. I don’t like to add it too early as it will lose it’s flavour being cooked in the oven too. Cook the sausage meat for about 5-7 minutes, or until nicely browned. Remove from heat.
To assemble the roll ups, add 1 tbsp of sausage meat at top of courgette slice and carefully roll up.
Place the individual roll ups vertically in baking dish and pour the passata sauce around them. You can press each roll up against the other to help keep the rolls from opening out, or use a cocktail stick to hold together.
Top with more grated parmesan.
Bake, uncovered, for 15 minutes and the parmesan bubbly on top. Serve with lentils or quinoa.
NUTRITION
Calories: 652 kcal | Carbohydrates: 24g | Protein: 41g | Fat: 44g | Fibre: 3g | Sugars: 11g | Water 70%
Contains - Calcium 37%, Vitamin C: 22% and Iron 22%.
Information based on per serving.