Curried Sausages (Diet)

Ingredients

• 650g raw skinless chicken breast
• 300g RAW chicken sausages (not pre-cooked)
• 250g onions — staple
• 300g fresh carrots
• 300g fresh green beans
• 10g mild curry powder
• 25g plain flour — staple
• 700ml prepared beef stock (not concentrate) — staple
• 40g fruit chutney
• 180g dry white rice — staple
• 5ml neutral oil, MEASURED TOTAL for all cooking — staple
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 80g dry white rice
• 20g butter

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~216 kcal, 8.4g fat, 32.0g carbs.

Method

1. Cook the measured rice. Brown RAW chicken sausages in the measured oil in batches, remove, then brown diced raw breast in the same pan.
2. Add sliced onions and carrot with a little water and soften. Stir in curry powder and flour and cook for 30–60 seconds.
3. Gradually whisk in stock and chutney. Slice the browned sausages into rounds and return them with the breast to the gravy.
4. Simmer gently, adding green beans for the final 6–8 minutes, until all sausage and chicken reaches 75°C and the vegetables are tender.
5. Serve all the curry and vegetables over the measured rice. Stir any Thanja-only butter into her two portions, not the shared sauce.
6. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Sausage-only portions could not meet the protein target within 700 kcal using ordinary sausages. This keeps 300g raw chicken sausage for the classic flavour and adds lean breast; it is explicitly a sausage-and-chicken diet adaptation. Fresh beans replace peas; no pre-cooked sausages, and no shared butter. - Original serves 4; this variant makes four. Declan: estimated 666 kcal, 54.2g protein, 18.4g fat and 70.1g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 881 kcal/serve, at least the 830 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 150g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.