Description
These Healthier Curried Sausages are a delicious twist on a classic comfort dish. Made with lean sausages, a flavorful homemade curry sauce, and packed with vegetables, this dish is both healthy and hearty. The rich curry spices infuse the sausages and veggies, creating a balanced, savory meal that’s perfect for a cozy dinner. With less fat and a nutritious boost, it’s a lighter alternative without sacrificing flavor.
Ingredients
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4 lean sausages (such as chicken or turkey sausages)
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1 tablespoon olive oil
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1 onion, finely chopped
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2 cloves garlic, minced
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1 tablespoon curry powder
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1 teaspoon ground turmeric
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1 teaspoon ground cumin
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1 teaspoon paprika
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1/2 teaspoon chili powder (optional, for heat)
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2 medium carrots, sliced
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1 bell pepper, chopped
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1 zucchini, chopped
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1 cup low-sodium chicken or vegetable broth
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1/2 cup light coconut milk or Greek yogurt
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Salt and pepper, to taste
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Fresh coriander or parsley, chopped (for garnish)
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Cooked rice or steamed vegetables (for serving)
Instructions
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Cook the Sausages:
In a large skillet or frying pan, heat the olive oil over medium heat. Add the sausages and cook for about 6-8 minutes, turning occasionally, until they are browned and cooked through. Once done, remove the sausages from the pan and set aside. -
Prepare the Sauce:
In the same skillet, add the chopped onion and cook for about 3-4 minutes, or until softened. Add the minced garlic and cook for another 1-2 minutes until fragrant.
Stir in the curry powder, turmeric, cumin, paprika, and chili powder (if using). Cook the spices for 1 minute to release their aromas. -
Add Vegetables:
Add the sliced carrots, bell pepper, and zucchini to the pan. Stir to combine and cook for 4-5 minutes until the vegetables start to soften. -
Simmer the Sauce:
Pour in the chicken broth and bring the mixture to a simmer. Let it cook for about 8-10 minutes, or until the vegetables are tender and the broth has reduced slightly. -
Finish the Dish:
Slice the cooked sausages into bite-sized pieces and add them back into the skillet. Stir in the coconut milk (or Greek yogurt) and cook for an additional 2-3 minutes until everything is heated through and the sauce is creamy. Season with salt and pepper to taste. -
Serve:
Serve the curried sausages with rice or steamed vegetables. Garnish with fresh coriander or parsley before serving.
Notes
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You can use any type of lean sausages, such as chicken, turkey, or plant-based sausages, depending on your dietary preferences.
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For a thicker sauce, you can add a tablespoon of cornstarch mixed with water and let it simmer for a few more minutes.
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You can adjust the spiciness by adding more or less chili powder.
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If you prefer a dairy-free version, opt for coconut milk or almond yogurt.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Indian-inspired, Australian
Nutrition
- Serving Size: 1 serving
- Calories: 330
- Sugar: 8g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 24g
- Cholesterol: 80mg