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Day 4 Lunch: Grilled Sausage Links & Mustard + Sautéed Cabbage

Prep Time:

5 minutes

Cook Time:

12-15 minutes

Serves:

1

Level:

Beginner

About the Recipe

Savory grilled sausage links served with tangy mustard and a flavorful side of cabbage sautéed in rich bacon grease. This easy, budget-conscious meal is packed with protein, healthy fats, and fiber.

Ingredients

Grilled Sausage Links:

  • 2 sausage links (pork, beef, or bratwurst—check for no sugar or fillers)

  • 1 tablespoon mustard (Dijon or yellow, sugar-free preferred)


Sautéed Cabbage:

  • 1 cup shredded cabbage (green or red cabbage works)

  • 1 tablespoon bacon grease (reserved from previous cooking or store-bought)

  • Pinch of sea salt

  • Pinch of freshly ground black pepper

Preparation

Grill the Sausages:

  1. Preheat Grill or Skillet: Preheat a grill, grill pan, or skillet over medium heat.

  2. Cook Sausages:

    • Place sausage links on the grill or in the skillet.

    • Cook for 5-6 minutes, turning occasionally, until the sausages are browned and cooked through.

    • Internal temperature should reach 160°F (71°C) for pork or beef sausages.

  3. Rest & Slice (Optional): Let the sausages rest for 2-3 minutes before slicing, or serve whole.


Sauté the Cabbage:

  1. Heat Bacon Grease: Heat bacon grease in a skillet over medium heat until melted and hot.

  2. Add Cabbage: Add the shredded cabbage to the skillet and stir to coat it in the bacon grease.

  3. Sauté Until Tender:

    • Cook for 5-6 minutes, stirring occasionally, until the cabbage softens and becomes slightly caramelized.

    • Season with sea salt and black pepper to taste.


Assemble & Serve:

  1. Plate Sausages & Cabbage: Arrange the grilled sausage links on a plate alongside the sautéed cabbage.

  2. Add Mustard: Serve with a dollop of mustard for dipping or drizzling.


Ways to Make it Budget Friendly:

  • Buy Sausages in Bulk: Purchase family-sized packs of sausages and freeze extras to use in future meals.

  • Use Bacon Grease from Previous Meals: Save bacon grease from breakfast to sauté vegetables later, reducing the need for extra oil or butter.

  • Buy Cabbage Instead of Specialty Veggies: Cabbage is affordable, high in fiber, and lasts longer in the fridge compared to other veggies.

  • Look for Sausage Sales: Check for sales on sausage links, and consider buying from local butchers for better deals.

  • Stretch the Meal with Extra Cabbage: Add more shredded cabbage to increase the volume of the meal without significantly increasing cost.

  • Freeze Leftover Cabbage: If you buy cabbage in bulk, shred and freeze the extra to use in future stir-fries or sautés.


Quick & Simple Flavor Boost Options (Optional):

  • Garlic & Onion Powder: Add a pinch of garlic powder and onion powder to the cabbage while sautéing for extra depth.

  • Chili Flakes for Heat: Sprinkle red pepper flakes over the cabbage or sausages for a touch of spice.

  • Apple Cider Vinegar Splash: Add a splash of apple cider vinegar to the cabbage for a tangy, acidic contrast.

  • Dijon Mustard Dip: Mix Dijon mustard with a little olive oil and garlic powder for a richer dipping sauce.

  • Smoked Paprika Sprinkle: Dust sausages with smoked paprika for a smoky, earthy flavor.

  • Lemon Zest Brightness: Add a touch of lemon zest to the cabbage before serving for a fresh, zesty twist.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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