Description
Mouthwatering healthier curried sausages blend classic comfort with nutritious ingredients, creating a delightful meal that satisfies without guilt. Family dinners become extraordinary when you savor this hearty, flavor-packed dish that brings warmth and satisfaction to the table.
Ingredients
Scale
Proteins:
- 1 pound (450 grams) lean beef or chicken sausages
Vegetables:
- 1 onion, sliced
- 2 cloves garlic, minced
- 2 carrots, sliced
- 1 zucchini, chopped
- 1 red bell pepper, chopped
- ½ cup frozen peas
Cooking Ingredients:
- 1 tablespoon olive oil
- 1 tablespoon curry powder (mild or medium)
- 1 tablespoon all-purpose flour
- 2 cups low-sodium chicken or vegetable broth
- Salt and pepper, to taste
- Fresh parsley, for garnish (optional)
Instructions
- Gently poach sausages in simmering water to eliminate excess grease, creating a leaner protein base for the dish.
- Sauté finely chopped onions in olive oil until they become translucent and develop a soft, golden texture.
- Introduce minced garlic and a colorful medley of diced carrots, zucchini, and bell peppers to the pan, allowing them to soften and release their natural flavors.
- Sprinkle curry powder and a light dusting of flour over the vegetables, stirring to create a fragrant, evenly coated mixture.
- Gradually stream in broth while continuously whisking, creating a smooth, velvety sauce that will envelop the vegetables and sausages.
- Return sliced sausages to the pan, allowing them to meld with the aromatic sauce and vegetable ensemble.
- Simmer the mixture uncovered, letting the sauce gently reduce and thicken while the vegetables reach a tender, yet crisp consistency.
- Fold in vibrant green peas during the final moments of cooking, providing a burst of color and sweet freshness.
- Adjust seasoning with salt and pepper to enhance the complex curry flavors.
- Garnish with freshly chopped parsley and serve atop a bed of steamed rice, creamy mashed potatoes, or low-carb cauliflower rice.
Notes
- Simmering sausages beforehand helps reduce fat content and creates a leaner dish without sacrificing flavor.
- Choose low-fat or chicken sausages for an even healthier alternative that maintains the recipe’s delicious profile.
- Customize vegetable mix by adding seasonal produce or swapping ingredients based on personal preference or availability.
- Ensure vegetables are cut uniformly for consistent cooking and appealing presentation, preventing some pieces from becoming mushy while others remain undercooked.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner, Lunch
- Method: Simmering
- Cuisine: Australian
Nutrition
- Serving Size: 4
- Calories: 360
- Sugar: 4g
- Sodium: 480mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 5g
- Protein: 24g
- Cholesterol: 70mg