450 g low-fat pork sausages
1 tablespoon sunflower oil
1 large onion, peeled and chopped
1 teaspoon dried oregano
125 g frozen or canned sweetcorn
450 g frozen mixed vegetable rice
1 banana, peeled and cut into chunks
225 g can chopped tomatoes
2 tablespoons Worcestershire sauce

Lightly grill the sausages on all sides then slice them into 1cm pieces. Heat the oil in a large pan and fry the onion until soft, add the sausage pieces and stir fry for a further 5 minutes so the sausages are thoroughly cooked. Stir in the oregano, sweetcorn and vegetable rice. Cover and cook gently for 10 minutes, stirring frequently until the rice becomes tender. Stir in the banana, chopped tomatoes and Worcestershire sauce, heat through until bubbling. serve with a mixed salad.

Energy 471kcal, Protein 13g, Carbohydrate 42g, Fat 28g, Fibre 5g.

Calculated to include a serving of mixed green salad.