Curried Sausage and Veggie Skillet
*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.
- 5 italian sausage(s) – $5-$6
- 1 small red cabbage or 1/2 medium – $2-$4
- 1 red peppers – $2
- 2 tbsp unsalted butter – $.20-.40
- 3 cloves garlic – $.25-.50
- 1 tbsp curry powder $.1
- 1 tbsp cumin $.1
- 1/4 cup mustard $.25
Total cost of recipe: $9.90 – $13.20 | Cost per serving: $2.47-$3.30 | Cost per 100 calories: $0.59 – $0.79
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.
- 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.
- 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.
- 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.