Sausage Chilli & Broccoli Bowls

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Sausage, Chilli & Broccoli Bowls-2

Sausage Chilli & Broccoli Bowls

A few weeks ago my Irishman was telling Fergal about the time he had his first real Italian pizza. In Napoli.

I was surprised to hear him say that his favourite topping then (and now) was sausage and broccoli.

Which got me thinking. I love sausage and broccoli.

But pizza not so much.

Why not make a broccoli bowl with sausages and chilli and some roast nuts for crunch?

And here it is.

I’ve put the anchovies as optional but they really add amazing depth of flavour without tasting ‘fishy’.

Try them (even if you’re not a big anchovy on pizza fan).

They cook into the sauce and are so so good. I promise 😉

Enough for: 2
Takes: 15 minutes
Net carbs: 26g/serve

2 small heads broccoli (approx 600g / 1.3lb)
2-4 sausages
4 anchovies (optional)
4 serrano or thai birds eye chilli peppers
handful roast nuts (50g /2oz)
2-4 tablespoons mayo

1. Bring about 1cm (1/2) salted water to the boil in a medium saucepan. Chop broccoli into bite sized pieces and add to the pot. Cover and simmer on a medium high heat for 5 minutes.

2. When the broccoli is tender. Drain.

3. Return the pot to the heat and add a good glug of olive oil. Add crumbled sausage meat (skins removed), anchovies (if using) and chillies. Cook, stirring for a few minutes or until the sausage meat is well browned. Stir in drained broccoli.

4. Taste and season with salt as needed (you may not from the anchovies and sausage).

5. Divide sausage and broccoli mix between two bowls. Top with mayo and nuts.

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WINE MATCH: A nice Italian red like Sangiovese.

Variations & Substitutions

short on time – cook sausage in a separate pan at the same time as the broccoli.

Keto / ultra low carb – replace broccoli with kale or spinach. Use macadamias as your nuts.

vegetarian – sausages = chickpeas or lentils.

nut-free – extra mayo or shaved parmesan.

more substantial (carb lovers) – cooked pasta or warm flat bread.

more substantial (low carb) – more nuts. more sausage. more mayo. Sauerkraut.

Low FODMAP – don’t use the broccoli stems. use macadamias as your nuts.

family-friendly – skip the chilli. Serve with pizza 😉

different vegetables – you can sub any cooked veg for the cooked broccoli. I’m thinking sauteed cabbage or roast cauliflower would be particularly amazing. But zucchini or asparagus are also fab.

different protein – lentils, chickpeas, poached egg, scrambled egg, cooked chicken, smoked fish, tuna, chorizo.

no mayo – try this almond hummus, pesto or just a big drizzle of extra virgin olive oil. A squeeze of lemon will work too.

Waste Avoidance Strategy

broccoli – will keep wrapped in a plastic bag in the fridge for about 2 weeks or sometimes a little longer. Can be frozen (if you have time chop before freezing so it will defrost quickly in the pan).

sausages – freeze them.

anchovies / roast nuts
– keep them in the pantry.

chillies – will keep for weeks in a plastic bag in the fridge. Or can be frozen.

mayonnaise – unopened in pantry or once opened will keep for months in the fridge.

Prepare Ahead

Yes! Just cook as per the recipe but keep the mayo and nuts separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm in a pan with a little oil.

Sausage, Chilli & Broccoli Bowls

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