Reduced-Fat Italian Sausage

May 10, 2023May 10, 20230 3
Reduced-Fat Italian Sausage Recipe for a Healthy Meal
in Main

Prep

40 min

Cook

14 min

Ready In

54 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/4 cup textured vegetable protein ( TVP )
1/4 cup hot water
1/4 teaspoon beef bouillon ( optional )
1/2 lb 93 % lean ground beef
1/4 cup white onion , minced
2 tablespoons dry red wine ( if using cooking wine , omit the salt listed below )
2 garlic cloves , minced
1 1/4 teaspoons fennel or 1 1/4 teaspoons anise seeds
1 teaspoon paprika
3/4 teaspoon salt ( again , omit if using cooking wine )
1/4 teaspoon crushed red pepper flakes ( I use a spoonful for more spice )
1/4 teaspoon black pepper
1/8 teaspoon bay leaf , crushed

Nutrision Information

Servings Per Recipe
8
Calories
130
Sugar
0g
Fat
5g
Italian sausage is a popular type of sausage often used in Italian dishes, but its high fat content can be a concern for many people who want to maintain a healthy diet. This recipe for Reduced-Fat Italian Sausage uses lean ground beef to create a healthier version of the traditional Italian sausage while still maintaining its flavor. The addition of fennel or anise seeds gives this recipe an authentic taste, making it an excellent choice for those who love Italian cuisine but want to eat healthier. This sausage can be used in a variety of dishes, making it a versatile protein option for any meal. Whether you want to use it in pasta dishes, sandwiches, or pizzas, Reduced-Fat Italian Sausage is a delicious and healthier alternative to the classic sausage.

Instructions

1.In a small bowl, add TVP with hot water and beef bouillon (if using), mix and set aside.
2.In a large bowl, combine ground beef, onion, garlic, wine, fennel or anise seeds, paprika, salt (omit if using cooking wine), crushed red pepper flakes, black pepper, and bay leaf.
3.Add TVP mixture to the large bowl and mix well.
4.Cover the bowl and refrigerate for at least 30 minutes.
5.Divide into 8 portions and form sausage links.
6.Preheat a non-stick skillet over medium-high heat and add the links. Cook for 12-14 minutes, making sure to turn them frequently until each link is fully cooked and browned on the outside.

PROS

This recipe is a healthier version of classic Italian sausage as it uses ground beef with reduced fat.

The addition of fennel or anise seeds gives this sausage the authentic Italian flavor without the excessive fat content.

It can be used in a variety of recipes, from pasta dishes to sandwiches and pizzas.

CONS

This recipe requires refrigeration for at least 30 minutes before cooking, which may not be ideal for those who prefer quick meal prep.

The texture of the sausage may differ from traditional Italian sausage due to the reduction in fat content.

HEALTH & BENEFITS

Reduced-Fat Italian Sausage offers a healthier protein source that is lower in fat and calories than traditional Italian sausage.
It is an excellent source of high-quality protein, helping build and repair muscle tissue.
The fennel or anise seeds in this recipe are known for their digestive benefits and are rich in essential vitamins and minerals.

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