Description
Heartwarming curried sausages from New Zealand offer a comforting twist on classic comfort food. Packed with lean protein and bold spices, this dish delivers satisfying flavors you’ll crave on chilly evenings.
Ingredients
Scale
- 1 lb (450 g) lean beef or chicken sausages
- 1 onion, sliced
- 2 cloves garlic, minced
- 2 carrots, sliced
- 1 zucchini, chopped
- 1 red bell pepper, chopped
- ½ cup frozen peas
- 1 tbsp olive oil
- 1 tbsp curry powder (mild or medium)
- 1 tbsp all-purpose flour
- 2 cups low-sodium chicken or vegetable broth
- Salt and pepper, to taste
- Fresh parsley, for garnish (optional)
Instructions
- Preparation: Poach sausages in simmering water to minimize grease, creating a lean protein foundation for the dish.
- Aromatics: In a skillet, sauté onions with olive oil until translucent and golden, developing a rich flavor base.
- Vegetable Medley: Add minced garlic, carrots, zucchini, and bell peppers, allowing them to soften and release their natural essences.
- Spice Infusion: Dust vegetables with curry powder and a light coating of flour, stirring to create an evenly distributed, fragrant mixture.
- Sauce Development: Whisk broth into the pan, creating a smooth, velvety sauce that envelops the vegetables and concentrates the dish’s flavors.
- Protein Integration: Return sliced sausages to the pan, allowing them to absorb the aromatic sauce and complement the vegetable ensemble.
- Final Reduction: Simmer uncovered, letting the sauce thicken while vegetables achieve a tender-crisp texture and flavors intensify.
- Finishing Touches: Incorporate green peas for a burst of color and sweetness, then season with salt and pepper to elevate the curry’s complexity.
- Presentation: Garnish with fresh parsley and serve alongside steamed rice, creamy mashed potatoes, or cauliflower rice for a complete meal.
Notes
- Minimize Sausage Fat: Poach sausages in simmering water before cooking to reduce grease and create a healthier protein base without sacrificing flavor.
- Balance Vegetable Textures: Cut vegetables into uniform sizes to ensure even cooking, maintaining a perfect crisp-tender consistency throughout the dish.
- Enhance Curry Depth: Toast curry powder briefly in the pan before adding liquid to unlock deeper, more complex aromatic flavors and eliminate any raw spice undertones.
- Customize Dietary Needs: Swap traditional sausages with plant-based alternatives or lean chicken sausages for low-fat or vegetarian versions, keeping the core recipe’s delicious essence intact.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner, Lunch
- Method: Simmering
- Cuisine: Australian
Nutrition
- Serving Size: 5
- Calories: 270 kcal
- Sugar: 3 g
- Sodium: 300 mg
- Fat: 10 g
- Saturated Fat: 2 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 4 g
- Protein: 18 g
- Cholesterol: 60 mg