Heart-Healthy Boerewors
Savor the flavors of South African cuisine with a healthy twist in our **Heart-Healthy Boerewors** recipe! This guilt-free version of the iconic sausage replaces traditional fatty cuts with a blend of lean ground beef and ground skinless chicken breast, ensuring a lighter yet equally satisfying bite. Rolled oats add a nutritious touch, while aromatic spices like coriander, nutmeg, and cloves bring authentic depth to every morsel. Fresh thyme, parsley, and garlic further elevate the flavor profile, making this dish as fragrant as it is delicious. Perfectly portioned into sausage casings and cooked to juicy perfection, these boerewors are ideal for grilling, pan-frying, or even baking. Serve them alongside fresh vegetables or a crisp salad for a wholesome and heart-smart meal that doesn’t compromise on flavor. Enjoy a healthier take on tradition with this easy, tantalizing recipe!
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Recipe Information
Ingredients
- 500 grams lean ground beef
- 500 grams ground skinless chicken breast
- 50 grams rolled oats
- 25 ml white vinegar
- 5 grams salt
- 5 grams black pepper
- 6 grams coriander seeds
- 2 grams ground nutmeg
- 1 gram ground cloves
- 3 cloves garlic, minced
- 5 grams fresh thyme, chopped
- 10 grams fresh parsley, chopped
- 1 package sausage casings
Instructions
Begin by soaking the sausage casings in warm water to soften. Set aside while preparing the filling.
In a large bowl, combine the lean ground beef and ground skinless chicken breast. Mix well to ensure an even distribution.
To the meat mixture, add the rolled oats, white vinegar, salt, black pepper, coriander seeds, ground nutmeg, ground cloves, minced garlic, chopped fresh thyme, and chopped fresh parsley.
Using your hands or a wooden spoon, mix the ingredients thoroughly until all the spices are evenly incorporated into the meats.
Rinse the sausage casings thoroughly as per the package instructions, making sure they are clean and pliable.
Place the casing onto a sausage stuffer and tie a knot at the end of the casing.
Begin filling the casings by gently pushing the meat mixture through the stuffer or funnel, being careful not to overfill and leaving some space at the end to close each sausage.
Twist the sausage at desired intervals to form individual links for easy portioning.
Once all the meat mixture is used, tie off the end of the casing.
Preheat a grill or large skillet over medium heat.
Cook the boerewors sausages for about 10 minutes on each side, or until the internal temperature reaches 70°C (160°F), and they are browned and fully cooked.
Serve the heart-healthy boerewors with a side of your favorite vegetables or a fresh salad for a wholesome meal.
Nutrition Facts
Calories |
2322 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.8 g | 122% | |
| Saturated Fat | 33.3 g | 166% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 971 mg | 324% | |
| Sodium | 6237 mg | 271% | |
| Total Carbohydrate | 46.0 g | 17% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 0.4 g | ||
| Protein | 315.8 g | 632% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 202 mg | 16% | |
| Iron | 27.6 mg | 153% | |
| Potassium | 2038 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
