Description
A healthier take on classic curried sausages using lean meats, fresh vegetables, and a flavorful blend of mild curry powder and coconut milk or Greek yogurt for a creamy, comforting dish perfect for weeknight dinners.
Ingredients
Scale
Sausages and Meat
- 6 lean beef or chicken sausages
Vegetables and Aromatics
- 1 onion, thinly sliced
- 2 garlic cloves, minced
- 2 carrots, peeled and sliced
- ½ cup frozen peas
Liquids and Sauces
- 1 tablespoon olive oil
- 1 cup low-sodium chicken or vegetable broth (1½ cups listed, clarified below)
- ½ cup lite coconut milk or plain Greek yogurt
- 1 tablespoon tomato paste
Spices and Thickener
- 1 tablespoon mild curry powder
- 1 teaspoon cornstarch mixed with 1 tablespoon water (optional, for thickening)
- Salt and black pepper, to taste
Garnish
- Fresh parsley, for garnish (optional)
Instructions
- Cook the Sausages: In a large skillet, heat olive oil over medium heat. Add the sausages and cook until browned and cooked through, about 8–10 minutes. Remove from the pan and set aside.
- Sauté Vegetables: In the same pan, add the sliced onion and carrots. Sauté for 5–6 minutes until softened and fragrant.
- Add Garlic and Curry Powder: Stir in the minced garlic and mild curry powder. Cook for about 1 minute until the spices release their aroma.
- Incorporate Tomato Paste: Stir in the tomato paste and cook for another minute to deepen the flavor.
- Combine Sausages and Liquids: Slice the cooked sausages into bite-sized pieces and return them to the pan. Pour in the low-sodium chicken or vegetable broth and coconut milk or Greek yogurt, stirring to combine thoroughly.
- Simmer the Curry: Bring the mixture to a gentle simmer. Cook for 10 minutes to allow the flavors to meld together nicely.
- Thicken Sauce (Optional): If you prefer a thicker curry sauce, stir in the cornstarch slurry and cook for another 1–2 minutes until the sauce thickens.
- Add Peas and Finish Cooking: Add the frozen peas and cook for an additional 2–3 minutes until they are heated through.
- Season and Garnish: Season the curry with salt and black pepper to taste. Garnish with fresh parsley if desired.
- Serve: Serve warm over brown rice, mashed potatoes, or cauliflower mash for a healthy and comforting meal.
Notes
- To make the dish dairy-free, use coconut milk instead of Greek yogurt.
- For a leaner option, substitute with turkey or plant-based sausages.
- Leftovers can be stored and reheat well, making this recipe ideal for meal prep.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Australian-Inspired
Nutrition
- Serving Size: 1 serving
- Calories: 360
- Sugar: 5g
- Sodium: 580mg
- Fat: 20g
- Saturated Fat: 6g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 3g
- Protein: 25g
- Cholesterol: 65mg
