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Day 6 Lunch: Grilled Sausage Links + Mustard & Green Beans

Prep Time:

5 Minutes

Cook Time:

10-12 minutes

Serves:

1

Level:

Beginner

About the Recipe

Juicy, flavorful grilled sausage links served with tangy mustard and a side of tender, steamed green beans. This simple, protein-rich lunch is packed with flavor and ready in minutes, making it a perfect low-carb option.

Ingredients

Grilled Sausage Links:

  • 2-3 sausage links (sugar-free, nitrate-free, grass-fed preferred)

  • 1 teaspoon olive oil (for grilling or pan-searing)

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


Steamed Green Beans:

  • 1 cup fresh or frozen green beans, trimmed if fresh

  • 1 tablespoon butter or olive oil (for finishing)

  • Pinch of sea salt

  • Pinch of freshly ground black pepper

  • ¼ teaspoon garlic powder (optional for added depth)

Preparation

Prepare the Sausages:

  1. Preheat the Grill or Skillet:

    • Preheat your grill to medium-high heat.

    • Alternatively, heat a skillet over medium heat and add 1 teaspoon of olive oil.

  2. Grill or Pan-Sear the Sausages:

    • Grilling Option: Place the sausage links on the grill and cook for 8-10 minutes, turning occasionally, until the sausages are browned and cooked through.

    • Pan-Sear Option: Add the sausages to the heated skillet and cook for 8-10 minutes, turning occasionally, until they develop a golden crust and reach an internal temperature of 160°F (71°C).

  3. Rest the Sausages:

    • Transfer the sausages to a plate and let them rest for 2-3 minutes before serving.


Prepare the Steamed Green Beans:

  1. Steam the Green Beans:

    • Stovetop Option: Add 1 inch of water to a pot and bring to a boil. Place a steamer basket over the water, add the green beans, cover, and steam for 3-4 minutes until tender but still vibrant.

    • Microwave Option: Place green beans in a microwave-safe dish with 2 tablespoons of water. Cover and microwave for 3-4 minutes until fork-tender.

  2. Season and Finish:

    • Drain any excess water.

    • Add butter or olive oil, sea salt, black pepper, and garlic powder (if using).

    • Toss gently to coat the green beans.


Assemble and Serve:

  1. Plate the Sausages and Green Beans:

    • Transfer the grilled sausage links to a plate.

    • Add the steamed green beans on the side.

  2. Add Mustard:

    • Serve with 1 tablespoon of your favorite sugar-free mustard for dipping.

  3. Optional Garnish:

    • Garnish with fresh parsley or a sprinkle of grated Parmesan on the green beans for extra flavor.


Tips to Make It Even Easier:

  • Use Pre-Cooked Sausage for Speed: If using pre-cooked sausage, simply reheat on the grill or skillet for 3-4 minutes to get a crispy outer layer.

  • Air Fry the Sausages: For faster cooking, air fry the sausage links at 375°F for 8-10 minutes until browned and crispy.

  • Use Frozen Green Beans: Opt for frozen green beans that steam quickly in the microwave for a no-fuss side dish.

  • Batch Cook Sausages: Grill or cook a batch of sausages in advance and store in the fridge for quick meals during the week.

  • Pre-Steam Green Beans: Steam the green beans ahead of time and reheat with butter or olive oil for a quick side.


Quick Flavor Boost Options (Optional):

  • Spicy Mustard for Kick: Swap regular mustard with a spicy, sugar-free Dijon or horseradish mustard.

  • Add Balsamic Vinegar to Green Beans: Drizzle a splash of sugar-free balsamic vinegar over the green beans for added tang.

  • Garlic Herb Butter Drizzle: Melt butter with minced garlic and chopped fresh herbs, then drizzle over the sausages.

  • Lemon Zest for Brightness: Add a sprinkle of fresh lemon zest over the green beans before serving.

  • Parmesan on Green Beans: Sprinkle grated Parmesan cheese on the green beans for a nutty, savory touch.

  • Chili Flakes for Heat: Add crushed red pepper flakes for a spicy twist.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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