Curried Sausage and Veggie Skillet

by | Jul 23, 2018 | Recipe | 0 comments

This recipe is super quick and easy, very budget friendly coming in at approximately $2.47-$3.30 per serving and is ideal for meal prepping in advance for the week. There is also an excellent veggie to meat ratio, meaning you’re eating a lot more volume of vegetables compared to meat.

Cost Breakdown:

*Please keep in mind these are approximations and can be influenced by time of year and food availability. All costs are calculated in CAD. These approximations reflect the cheapest possible prices you can find for conventionally grown/farmed foods at discount grocers. If you are able to afford organic ingredients, that’s great! Just keep in mind there will be an additional cost to what’s shown below. 

Total cost of recipe: $9.90 – $13.20  |   Cost per serving: $2.47-$3.30  |  Cost per 100 calories: $0.59 – $0.79

Swaptions:

This section outlines swap options (swaptions) for some of the ingredients, how to edit it for certain dietary preferences and things you can add on if you please! If it’s within your budget to purchase local, organic ingredients I certainly recommend that but if not just stick to whole and minimally processed foods and you’ll be ahead of most! If you’re looking to maximize your budget you can swap out ingredients with those that are on sale. Just follow the guide below.

Ingredients:

  • Sausages –> Any other meat of choice or tofu/tempeh. Stick to about 10-12 ounces to make calories comparable.
  • Cabbage –> Any other veggie you like or find on sale can be subbed. I’d recommend veggies like kale, broccoli or cauliflower. 
  • Red pepper –> Any other colour of bell pepper will work or zucchini could be a nice swap.
  • Butter –> Coconut oil, avocado oil or grapeseed oil are good swaps that can withstand high heat. If you can’t get those lower the heat when cooking and use olive oil. 

Dietary Preferences:

  • Make it Vegan –> Swap sausages for tempeh or tofu. Remove butter and replace with coconut oil or another plant-based oil.
  • Make it Dairy Free –> Remove butter and replace with coconut oil or another plant-based oil.

Add-Ons:

  • If you like to eat a source of grains or complex carbohydrates with your meals you can add in some cooked rice or quinoa to the recipe. I would recommend no more than 2 cups of a grain or grain-like carb.

Print Recipe

Curried Sausage + Veggie Skillet

Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
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Instructions
  1. Slice sausages into bite-sized pieces. Place them in a frying pan and start cooking over medium heat.
  2. Wash the cabbage and red pepper. Slice them all into bite-sized pieces. Mince the 3 cloves of garlic.
  3. Once the sausages are cooked all the way through (completely brown) add in the cabbage, red pepper, butter, curry, cumin, minced garlic and mustard.
  4. Cook everything for 5-7 minutes.
  5. 1 serving = 1/4 of the mixture.
Recipe Notes
  • Make sure to store leftovers in single serve containers, following the above portion guidelines.
  • If you’re eating the leftovers in the same week store in the fridge, if you will be enjoying in the coming weeks, store in the freezer.
Nutrition Facts
Curried Sausage + Veggie Skillet
Amount Per Serving
Calories 417 Calories from Fat 270
% Daily Value*
Total Fat 30g 46%
Saturated Fat 12g 60%
Polyunsaturated Fat 3g
Monounsaturated Fat 11g
Cholesterol 64mg 21%
Sodium 600mg 25%
Potassium 750mg 21%
Total Carbohydrates 19g 6%
Dietary Fiber 5g 20%
Sugars 8g
Protein 20g 40%
Vitamin A 55%
Vitamin C 231%
Calcium 10%
Iron 21%
* Percent Daily Values are based on a 2000 calorie diet.

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