Fennel Sausage Bake

This Fennel Sausage Bake is a delightful low-carb Italian dish that combines the aromatic flavors of fennel with savory sausage, all baked to perfection. Serve it warm for a comforting meal that is both satisfying and healthy.

Ingredients

• Italian sausage (bulk, not in casings) - 200g
• Fennel bulb - 1 medium (about 200g)
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Red bell pepper - 1 medium, sliced
• Zucchini - 1 small, sliced
• Cherry tomatoes - 150g, halved
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parmesan cheese - 30g, grated
• Fresh basil - for garnish, optional

Steps

1. Preheat the oven to 200°C (400°F).
2. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the bulk Italian sausage and cook until browned, breaking it apart with a spatula, about 5-7 minutes.
3. While the sausage cooks, slice the fennel bulb, red bell pepper, and zucchini into bite-sized pieces.
4. Once the sausage is browned, add the minced garlic, fennel, red bell pepper, and zucchini to the skillet. Sauté for another 5 minutes until the vegetables begin to soften.
5. Add the halved cherry tomatoes, oregano, salt, and black pepper to the skillet. Stir to combine all ingredients well.
6. Transfer the mixture to a baking dish and drizzle with the remaining tablespoon of olive oil. Use a spatula to spread it evenly.
7. Sprinkle the grated Parmesan cheese on top.
8. Bake in the preheated oven for 20-25 minutes, or until the vegetables are tender and the cheese is golden brown.
9. Remove from the oven and let cool for a few minutes before serving. Garnish with fresh basil if desired.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 10 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 32 g
• Saturated Fat: 10 g
• Unsaturated Fat: 20 g
• Water: 0.2 L

Health Benefits

• Rich in protein, which helps in muscle repair and growth.
• Contains fiber from vegetables that aids digestion.

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