Sausages and apples are a match made in heaven. As healthy as apples are, pork sausages typically are one of the unhealthiest meats you can find. I was so thankful when I came across the Heck brand of sausages. They strive to make sausages healthier on the whole. Lots of their sausages are actually made from chicken like their chipolatas, which are as little as 30kcal each which is just crazy to think about when compared to a regular sausage which holds a minimum of 150kcal each! This sausage and apple tray bake recipe contains 489 calories for a portion. This recipe will serve 2-3 people depending on appetite.
Do you have a diet restriction?
This sausage tray bake recipe is:
- Gluten free
- Dairy Free
- Nut Free
- Low Fat
What is a tray bake recipe?
This is a tray bake recipe. This means that this recipe will be easier, quicker and require less washing up than most other recipes. Thats why I love them. You literally just chuck everything in a roasting tray and let it bake until ready. If tray bake recipes are your thing then check out my other tray bake recipes too:
Step 1: Chicken sausages & Onions
Firstly we have to prepare our ingredients. In goes a whole pack of Heck Simply Chicken Chipolatas or your choice of sausage substitute. Let me know in the comments what your favourite brand of sausage is. This post is not sponsored, I just genuinely love and highly recommend this brand! After this cut a large white onion into large chunks, I cut mine into about 6 pieces and scattered them around the tray in amongst the sausages.
Step 2: Apples
Next we will prepare our apple. I opted for red skinned apples for a change to add a little more colour to the dish. Red Gala apples are sweet and crisp but if you’re not worried about aesthetics I will always recommend green Granny Smith apples above all else. I cut my apples into small cubes roughly 1cm across and sprinkles these onto the tray too. When cutting my apple I found 1 apple was not quite enough and 2 apples was a bit to much so I ended up using 1 and a half apples. I was going to have the other half as a snack but my son got there first!
If you have extra apples to use up why not try these healthy and tasty apple based recipes:
Step 3: Potatoes & spinach
No meal would be complete without a nice filling carb, of course we will have some roast potatoes in this tray bake recipe as well. Take 1-2 potatoes depending on size and cut them into small bitesize chunks, typically about half the size you would expect to see roast potatoes. Its important to cut them small otherwise they will not cook in time. Add these to your roasting tray.
Our final main ingredient is spinach. I buy frozen spinach cubes for convenience so i took 6 of these and chucked them on top. You could use fresh spinach but you may want to add it later as it wont take long to wilt in an oven. Now all we need is seasoning. I kept things simple by adding a teaspoon of thyme and a decent crack of salt and pepper from my grinders.
Place your roasting tray in an oven, preheated to 180c for 20-25 minutes. Turn the sausage tray bake contents half way.
How and when to serve this tray bake recipe:
This tray bake makes for a quick and easy weeknight dinner that’s healthy and satisfying. To serve this dish, I recommend dividing it into two portions and serving it on plates or in bowls. You can enjoy this dish as is, or pair it with a side salad or some crusty bread to make this recipe go much further and serve up to 4 people.
As for when to enjoy this meal, it’s a versatile dish that can be served at any time of the day. It makes for a great dinner option, but can also be enjoyed as a hearty brunch or lunch. The sweet and savoury flavours of the chicken sausage, apples, spinach and potatoes make this dish perfect for fall or winter months, but it can be enjoyed year-round as well.
Overall, this low calorie and healthy chicken sausage tray bake recipe is a balanced and flavourful meal that’s easy to prepare and perfect for any occasion.
If you love the idea of a tray bake recipe but this one doesn’t quite hit the spot, why not try these variations:
- Add other vegetables: You can add other vegetables to this tray bake, such as carrots, bell peppers, or zucchini. Just make sure to cut them into small pieces so they cook evenly.
- Use different herbs: If you’re not a fan of thyme, you can use other herbs like rosemary, oregano, or parsley.
- Make it spicier: If you like a bit of heat, you can add some red pepper flakes or cayenne pepper to the tray before baking.
- Make it vegetarian: If you want to make this dish vegetarian, you can use vegetarian sausages. You can also add some chickpeas or white beans for extra protein.
Can I freeze and reheat this recipe?
Theoretically, all of the ingredients featured in this recipe will freeze and can be safely reheated although the quality will be slightly affected. This recipe is so quick and easy to make, and such a great choice to use up leftover ingredients that there’s no reason not to cook fresh.
Can I prepare this dish ahead of time?
Yes, you can prepare the ingredients ahead of time and store them in an airtight container in the fridge for up to 24 hours. When you’re ready to cook, simply transfer the ingredients to a roasting tray and bake as directed. Tray bake recipes are so great for meal prepping!
Can I use fresh spinach instead of frozen/cooked?
Yes, just add it in later, i would say add it for the last 10 minutes of cooking so it has enough time to wilt without going crispy and over cooking. You should also remove any of the larger spinach stems as they tend to be a bit tough!
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