Sausage sizzle with onions and a crunchy slaw
40 min · 30 g protein · 457 cals / serving
The hardware-store car park classic for the back yard: snags and a pile of sweet, sticky onions folded into bread with sauce and mustard. Leaner sausages, wholemeal bread and a tangy yogurt slaw on the side turn it into a proper plate without losing the smell that draws a queue.
Ingredients
- 8 (about 450 g raw) reduced-fat sausages
- 3 onions, thinly sliced
- 1 tsp canola oil
- 8 slices whole wheat bread
- 40 g ketchup
- 4 tsp yellow mustard
Slaw
- 500 g (about 1/3 cabbage) cabbage, finely shredded
- 1 carrot, grated
- 2 green onions, sliced
- 150 g nonfat Greek yogurt
- 3 tsp apple cider vinegar
- 1 tsp Dijon mustard
- 1 tsp honey
- 1/2 tsp salt
Slaw
- 1/4 tsp black pepper
Steps
- Heat a barbecue hotplate or a large frying pan over medium heat. Toss the onions with the oil and a pinch of the salt and cook on the cooler side, turning often, for 15–20 minutes, until soft, sweet and browned at the edges. Splash on a little water if they start to catch.
- Meanwhile, cook the sausages over medium heat, turning every few minutes, for 12–15 minutes, until browned all over and 160°F in the center. Low and steady stops the skins splitting.
- Make the slaw: stir the yogurt, vinegar, Dijon, honey, the rest of the salt and the pepper together in a bowl, then toss through the cabbage, carrot and spring onions.
- To serve, lay a sausage diagonally across a slice of bread, pile on onions, add a squiggle of tomato sauce and mustard, and fold. Two per person, with the slaw on the side.
Good to know
Which sausages should I buy?
Look for reduced-fat beef, pork or chicken sausages; they brown just as well. Kangaroo sausages are leaner still, at about 61 instead of 56, and taste great with the onions, but cook them a little gentler, as they dry out if overcooked.
Why do the onions take so long?
Slow cooking turns their sugars golden and jammy, and that is the smell of a sausage sizzle. Rushed over high heat they scorch outside and stay raw inside.
Per
- Calories
- 105
- Protein
- (27%)
- 7 g
- Fat
- (20%)
- 2 g
- Carbohydrates
- (53%)
- 15 g
- of which sugar
- 5 g
- Fiber
- 3 g
- Sodium
- 308 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1828 kcal goes into the pot and 1903 g of ingredients comes out as about 1745 g of food: 105 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.