French · Dinner
Baked Sausage and Bean Casserole (High-Protein)
Pork sausage and cannellini beans baked in a tomato and rosemary sauce, topped with a garlicky panko crust and finished under high heat. A beaten egg is stirred in off-heat to add protein, then the dish is baked until the crust cracks and the sauce bubbles at the edges.
$5
15 minsPrep
35 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
693Calories
52.8gProtein
38.2gFat
41.2gCarbs
6.8gSugar
10.8gFiber
1488mgSodium
280mgChol
12.1gSat Fat
1165mgPotassium
285mgCalcium
6.2mgIron
1.8mcgVitamin B12
9mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Preheat the oven to 400°F (200°C). Slice the pork sausage into rounds on a cutting board.
2
Sauté
Heat the olive oil in a small oven-safe skillet over medium heat. Cook the onion and garlic for 3 minutes until soft and translucent.
3
Brown
Add the sliced sausage to the skillet over medium-high heat for 5 minutes, turning occasionally, until browned on both sides.
4
Simmer
Stir in the canned tomatoes, cannellini beans, and rosemary; season with salt and pepper. Simmer over medium-low heat for 8 minutes until the sauce thickens and coats the beans.
5
Build
Remove from heat. Stir the beaten egg quickly through the hot bean mixture so it binds without scrambling. Scatter the panko and Parmesan evenly over the top.
6
Bake
Transfer the skillet to the oven and bake at 400°F for 15 minutes until the crust turns golden and sauce bubbles at the edges.
7
Rest
Let the casserole sit in the skillet for 5 minutes so the sauce settles.
8
Plate
Spoon the casserole onto a plate straight from the skillet, cracking the crust as you serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz346g pork sausage
- 2 cup340g cannellini beans
- 1 cup240g canned tomatoes
- 22 eggs
- 4 cloves4 cloves garlic
- 11 onion
- 2 tsp2 tsp fresh rosemary
- 2 tbsp30ml olive oil
- 1/2 cup50g panko breadcrumbs
- 1.4 oz40g Parmesan cheese
- salt, to taste
- black pepper, to taste
