If you’re craving that warm, comforting bowl of curried sausages but want to keep things light and nourishing, this Healthier Curried Sausages Recipe is going to be your new best friend. It cleverly swaps out the usual heavy cream and greasy sausages for leaner meats and a flavorful, lightly spiced curry sauce that’s both cozy and wholesome. Whether you’re feeding the family or just treating yourself, this dish delivers all the rich, savory satisfaction you want with a nutritious twist that leaves you feeling great.
Ingredients You’ll Need
Getting the flavors just right in this recipe is all about simple, fresh ingredients that come together to create a colorful and tasty meal. Each element plays a key role, from the lean sausages providing protein to the vibrant veggies adding texture and sweetness, and the spices that bring everything to life.
- 6 lean beef or chicken sausages: Using lean options keeps the dish light without sacrificing meaty satisfaction.
- 1 tablespoon olive oil: A heart-healthy fat that adds richness and helps soften the onions and carrots.
- 1 medium onion (sliced): Adds natural sweetness and depth to the curry base.
- 2 garlic cloves (minced): Offers a fragrant punch that complements the curry powder.
- 2 teaspoons curry powder (mild or medium): The star spice that creates the dish’s warm, inviting flavor.
- 1 tablespoon tomato paste: Intensifies the sauce with a touch of tangy umami.
- 1 1/2 cups low-sodium chicken broth: Builds the juicy curry sauce while keeping sodium in check.
- 1 teaspoon cornstarch mixed with 2 tablespoons water (optional): For those who prefer a thicker, clingier sauce.
- 1/2 cup frozen peas: Adds a pop of bright green color and subtle sweetness.
- 1 medium carrot (sliced): Brings crunch and natural sweetness that balances the spices.
- 1 tablespoon plain Greek yogurt: Gives the curry a creamy, dreamy finish without added fat.
- Salt and pepper to taste: Essential for seasoning and bringing all the flavors together perfectly.
- Chopped parsley for garnish (optional): A fresh, herbal note and pretty pop of green to finish the dish.
How to Make Healthier Curried Sausages Recipe
Step 1: Poach the Sausages
Start by bringing a pot of water to a gentle simmer. Carefully add your lean sausages and poach them for 8 to 10 minutes. This process cooks them through without added fat, ensuring they stay juicy and tender.
Step 2: Sauté the Veggies
While the sausages cook, heat your olive oil in a large skillet over medium heat. Toss in the sliced onions and carrots and let them soften for about 5 minutes. This gentle sauté draws out their natural sweetness, forming the perfect base for the curry.
Step 3: Build the Curry Flavor
Add minced garlic and curry powder to the skillet next, stirring everything together for about a minute until the aromas really start to pop. Then stir in the tomato paste, cooking for another minute to deepen the sauce’s richness.
Step 4: Simmer the Sausages in Sauce
Pour in the low-sodium chicken broth and bring the mixture to a simmer. Slice the poached sausages into thick rounds and add them to the skillet along with the frozen peas. Let everything simmer uncovered for 10 to 12 minutes, allowing the sauce to reduce slightly and concentrate the flavors.
Step 5: Thicken and Finish
If you prefer a thicker curry sauce, stir in the cornstarch slurry now and cook for an extra 2 minutes until the sauce is luscious and coats the ingredients beautifully. Remove the pan from heat and gently fold in the Greek yogurt for a silky, creamy finish. Don’t forget to season with salt and pepper to taste.
How to Serve Healthier Curried Sausages Recipe
Garnishes
A sprinkle of freshly chopped parsley adds a vibrant burst of color and a fresh, herbaceous note that balances the warm curry flavors perfectly. It’s simple but makes the dish look and taste even more inviting.
Side Dishes
This dish shines brightest when served over a bed of fluffy steamed rice, smooth mashed potatoes, or even a low-carb cauliflower mash. The mild sides soak up the curry sauce and provide a comforting, hearty base that complements the lean sausages beautifully.
Creative Ways to Present
If you’re feeling a little adventurous, try serving the Healthier Curried Sausages Recipe in baked sweet potato halves or alongside warm naan bread for scooping. You can also turn it into a vibrant bowl meal topped with fresh spinach or bell peppers for extra color and nutrition.
Make Ahead and Storage
Storing Leftovers
Once cooled, transfer any leftover curried sausages into an airtight container and store them in the refrigerator. The flavors actually deepen overnight, so leftovers taste even better the next day.
Freezing
This recipe freezes wonderfully. Simply portion the curry into freezer-safe containers and store for up to three months. Just thaw overnight in the fridge before reheating to enjoy a quick, nourishing meal anytime.
Reheating
Reheat gently on the stovetop over low heat, stirring occasionally to avoid drying out the sausages. You can add a splash of water or broth if the sauce has thickened too much during storage to bring it back to a lovely consistency.
FAQs
Can I use other types of sausages for this recipe?
Absolutely! While lean beef or chicken sausages are recommended for a lighter dish, you can substitute with turkey, pork, or even plant-based sausages to suit your dietary preferences.
Is it possible to make this recipe dairy-free?
Yes, simply swap the plain Greek yogurt for coconut milk or a dairy-free yogurt alternative. This keeps the creaminess intact while being friendly to dairy-free diets.
How spicy is the curry powder used in this recipe?
The recipe calls for mild to medium curry powder, which offers warmth without overwhelming heat, making it family-friendly. You can adjust the spice level based on your taste by choosing a hotter curry powder or adding chili flakes.
Can I add more vegetables to make it even healthier?
Definitely! Bell peppers, spinach, zucchini, or mushrooms all complement the curry flavors well and add extra nutrients and variety to the dish.
How long does this recipe take to prepare?
Including prep and cooking, the entire recipe takes about 40 minutes, making it a great option for a wholesome weeknight meal that doesn’t require hours in the kitchen.
Final Thoughts
This Healthier Curried Sausages Recipe is a wonderful way to enjoy a classic comfort food with a mindful approach that nourishes body and soul. The balance of spices, tender lean sausages, and fresh veggies creates a dish that feels both indulgent and wholesome. I can’t wait for you to try it and share in the cozy goodness that’s so easy to make at home!
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Healthier Curried Sausages Recipe
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Australian
- Diet: Low Fat
Description
This healthier take on classic curried sausages features lean beef or chicken sausages simmered in a lightly spiced curry sauce made without heavy cream or excess fat. The dish is cozy, family-friendly, and served best over rice or mashed potatoes—offering comfort food with a nutritious twist.
Ingredients
Sausages and Protein
- 6 lean beef or chicken sausages
Sauce and Vegetables
- 1 tablespoon olive oil
- 1 medium onion, sliced
- 2 garlic cloves, minced
- 2 teaspoons curry powder (mild or medium)
- 1 tablespoon tomato paste
- 1 1/2 cups low-sodium chicken broth
- 1/2 cup frozen peas
- 1 medium carrot, sliced
- 1 teaspoon cornstarch mixed with 2 tablespoons water (optional for thickening)
Finishing Touches
- 1 tablespoon plain Greek yogurt (for creaminess)
- Salt and pepper to taste
- Chopped parsley for garnish (optional)
Instructions
- Boil the Sausages: Bring a pot of water to a gentle simmer and carefully boil the sausages for 8 to 10 minutes until cooked through. Remove, slice into thick rounds, and set aside.
- Sauté Onions and Carrots: In a large skillet over medium heat, warm the olive oil. Add the sliced onions and carrots, cooking for 5 minutes until they soften and become fragrant.
- Add Garlic and Curry Powder: Stir in the minced garlic and curry powder. Cook for about 1 minute, stirring constantly to release the spices’ aroma.
- Incorporate Tomato Paste: Add the tomato paste to the skillet and cook for another minute, allowing it to blend well with the other ingredients.
- Simmer with Broth: Pour in the low-sodium chicken broth and bring the mixture to a simmer.
- Add Sausages and Peas: Add the sliced sausages and frozen peas to the skillet. Stir everything together to combine.
- Cook Sauce: Let the mixture simmer uncovered for 10 to 12 minutes so the sauce thickens slightly and the flavors meld.
- Thicken Sauce (Optional): If a thicker sauce is desired, stir in the cornstarch slurry and cook for an additional 2 minutes, until the sauce thickens.
- Finish with Yogurt: Remove the skillet from heat and stir in the Greek yogurt to add creaminess.
- Season and Serve: Season the curry with salt and pepper to taste. Serve hot over steamed rice, mashed potatoes, or cauliflower mash, garnished with chopped parsley if using.
Notes
- For a dairy-free version, swap the Greek yogurt with coconut milk.
- Use turkey or plant-based sausages for a leaner or vegetarian alternative.
- Increase vegetable intake by adding spinach or bell peppers.
