Curried Sausages

Ingredients

• 1.2kg chicken sausages
• 2 large onions, thinly sliced
• 3 carrots, sliced
• 2 Tbsp butter — staple
• 2 Tbsp mild curry powder — staple
• 3 Tbsp flour — staple
• 800ml beef stock — staple
• 3 Tbsp fruit chutney
• 1 1/2 cups frozen peas
• Parsley leaves, to serve — optional garnish, skip
• Potato mash or steamed rice, to serve — staple

Method

1. Brown the sausages on each side in a large frying pan. Remove and set aside.
2. Add the onion and carrot to the pan and cook, stirring, for 4-5 minutes. Add the butter and stir until melted.
3. Sprinkle in the curry powder and stir for 30 seconds until fragrant.
4. Add the flour and stir for another 30 seconds to cook it out.
5. Slowly pour in the beef stock, stirring to keep it smooth, then stir in the chutney.
6. Slice the sausages into 1cm rounds and return them to the pan.
7. Simmer 8-10 minutes until the sausages are cooked through and the sauce has thickened.
8. Stir in the peas and cook 2 minutes until heated through. Serve over creamy mash or steamed rice (parsley on top if you have it).

Notes

- Ratio rule: beef sausages blow the 800cal/40g cap (~1030 cal/serve); CHICKEN sausages are the house default here (~700 cal/serve at 44g protein). Beef only if the humans ask. - Protein-first portioning: meat set to 1.2kg per 4 serves to land ~44g protein/serve (house rule). - Sausages are the weakest protein source in the rotation (~13g/100g), so hitting 40-50g/serve takes 300g of sausage per person — roughly 4-5 each. Sausage volume is up 140%, so the stock, flour, curry powder, chutney, butter, onion and carrot are all scaled to match; brown the sausages in two or three batches. - This is the calorie outlier of the rotation (~1030/serve) precisely because sausages carry ~300 cal per 100g. Chicken sausages drop it to roughly 700 cal at the same protein; leaner beef sausages land in between. Serve with steamed veg rather than mash if that matters. - Calories (~830) INCLUDE a mash serve (house convention: macros count the served carb). Skip the mash / use steamed veg to land ~700. - No sachet needed — mild curry powder plus the flour is the whole thickened curry base. Mango chutney is the usual fruit chutney; plum or apricot jam at 2 Tbsp works in a pinch. - Pork or chicken sausages both work at the same 1.2kg (see the calorie note above). - Brown the sausages whole and slice afterwards — slicing first means they fall apart in the sauce. - Veg sweep: no change to the veg — 3 carrots, 2 onions and 1 1/2 cups peas already land ~200g/serve, and there are no pre-packed mixes here. Onions lost their staple marker and gained a search hint; parsley is now an optional garnish with no shopping line.