Sausage is not the healthiest meat dish. It contains a huge amount of fat and salt, which is bad for health. Regular consumption of sausage is fraught with weight gain, fluid retention in the body and digestive disorders. At the same time, sausages in general are more expensive than regular meat.
In fact, there are many delicious alternatives that can be used to replace sausage. Using a variety of pork, beef, poultry, fish and seafood dishes is a healthy, but equally tasty substitute for unhealthy snacks.
Poultry instead of sausage
It is most natural to replace sausage in the diet with boiled chicken breasts, containing about 3% fat and up to 30% protein. Cooked chicken breasts are convenient to cut into slices and use instead of sausage for breakfast or dinner, as well as as an ingredient in salads, appetizers and other dishes.
Another option for using white chicken meat is to rub it with spices and bake it in foil; a more refined option is baked chicken fillet stuffed with mushrooms, cheese, scrambled eggs, sun-dried tomatoes or herbs.
If desired, you can make a delicious roll from chicken meat that can replace sausage.
Pastrami and ham made from turkey fillet will not only replace sausage when making sandwiches, but will become an excellent appetizer for the holiday table. You can also make a tasty and healthy pate from turkey:
Grind boiled turkey meat in a blender, mix with yogurt or sour cream, add finely chopped cucumber and herbs. Cool. The pate is ready!
Pork
Despite the fact that pork contains a fairly large amount of fat, it still contains less fat than sausage. But there is more protein. Pork, prepared in various ways, is suitable as a filling for sandwiches and an ingredient for salad.
Pork baked in marjoram can be stored for a very long time (up to 2 weeks) and is great for using instead of sausage. To prepare, you will need 2 kg of meat in pieces, 15 cloves of garlic, 6 tablespoons of marjoram, as well as salt and pepper to taste.
The garlic must be chopped and mixed with marjoram, salt and pepper. The meat must be placed on foil and completely coated with the resulting mixture. Then the piece of pork should be wrapped in foil and put in the refrigerator for two days, then baked at 180 °C for 1.5 hours. Tasty and aromatic pork is in no way inferior in taste to sausage.
Meat instead of sausage
Veal, beef and lean pork, boiled with spices and herbs, will compete with sausage.
Another worthy answer to sausage is oven-baked meat:
Rub a piece of beef tenderloin, weighing 0.5 kg, with spices and salt and, making small cuts between the fibers, stuff with chopped garlic. Wrap tightly with foil and bake in the oven or airbag for 1.5-2 hours. It is better to eat the finished meat chilled, cut into slices.
In addition, the meat fillet can be used to make meatloaf, jerky or pate.
Rabbit meat has excellent dietary qualities, so why not use it to make terrine, meat loaf or meat casserole. Such dishes are quite capable of becoming an excellent snack or a full-fledged dish for lunch, replacing sausage.
You can make sausages from minced meat or minced meat at home, and to make them as healthy as possible, bake them in the oven or grill them.
Baked pork with mustard and spices
Preparing the meat. We wash it under water and wipe it dry.
Salt and pepper to taste. Rub with pork spices.
Peel the garlic and place it in different places on the meat. Place rosemary on top.
Coat with mustard and leave for several hours in a cool place.
When the meat is cooked, wrap it tightly in foil. Place in a mold and place in an oven preheated to 180C for 60 minutes.
Then open the foil and set for another 10 minutes at a temperature of 190-200C.
Fish instead of sausage
As a substitute for sausage, you can successfully use lightly salted salmon or low-fat fish, steamed, grilled or baked in foil:
- zander
- trout
- navaga
- cod
- pollock
- flounder
Instead of sausage, you can also prepare fish pate and steamed fish cutlets from fish. But it is better to avoid eating smoked fish.
On a note! With proper nutrition, the diet should contain 2 times more fish than meat.
How to replace unhealthy sausage? 7 recipes from your own kitchen
Autumn lunch. 8 recipes for dishes made from seasonal products
With the onset of autumn, our body requires more “serious” food than in the summer heat, right? In the family diet, the amount of meat increases, and along with it the proportion of sausages, frankfurters, and fatty smoked meats increases. How can you avoid gaining weight?
Besides, only the lazy (and we are not one of them) did not write about the dangers of sausages. We will not repeat ourselves; we will take it as an axiom. I will only note that if the calorie content of sausage is approximately known, it is very difficult to control the amount of fat consumed along with it. In addition, sausage is usually eaten with bread, and just one sandwich with “Doctor’s” sausage can add 100–130 kcal. That is, its calorie content is comparable to a can of sweet soda.
Offal instead of sausage
An excellent dietary substitute for sausage would be chicken liver if you make pate from it. Chicken liver pate can be eaten as an independent dish, or you can serve it by placing pieces of sweet pepper or olives in the middle of the pate and wrapping it in an omelette.
On a note! Chicken liver contains 20% protein and only 6% fat.
Boiled beef or pork tongue will also serve as an excellent delicious alternative to sausage. To do this, the tongue must be boiled for about 3 hours with bay leaves and spices, then peeled and cut into slices.
On a note! 100 g of beef tongue contains only 173 kcal, 16 g of protein and 12 g of fat.
Boiled or baked beef heart is another option for a successful sausage replacement. The cooked heart can be cut into slices or made into a pate or salad.
On a note! Beef heart is a source of vitamins, micro and macronutrients, 16% protein and 4% fat.
Beef
Beef is relatively low in fat but high in protein, making it one of the best alternatives to sausages. The beef can simply be boiled with herbs and then placed on bread instead of sausage.
For cooking you will need 2 kg of beef, a bouquet of garni, salt and pepper to taste.
You need to boil the water, put the Garni bouquet there and wait again until the water starts to boil. Then you need to put the meat in the water and cook it for 2.5 hours over low heat. The meat will have a very rich taste.
Hummus instead of sausage
Hummus is a kind of pate or paste made from chickpeas - Turkish peas. It is very popular in many countries. You can make your own hummus or buy it ready-made at the store. A slice of bread with hummus will not only replace a sandwich with sausage, satisfying your hunger, but will also become a source of protein, vitamins, minerals, and coarse dietary fiber.
The simplest dishes prepared in accordance with the canons of proper nutrition from meat, fish, poultry or offal will be a worthy replacement for sausage, diversifying your daily diet.
Spicy boiled chicken breast
This incredibly tasty dish will please true gourmets. Prepared from chicken breast, boiled pork will turn out very tender and juicy. This unusual cold appetizer will pleasantly surprise your loved ones and guests and will be a hit on your holiday table.
● Chicken breast - 800 g ● Garlic - 5 g ● Ground paprika - 5 g ● Oregano - 3 g ● Olive oil - 1 tbsp. l ● Salt, pepper - to taste
1) Wash and dry the chicken breast. In a small bowl, combine salt, pepper, oregano and paprika. Squeeze the garlic. Rub the meat thoroughly with this mixture and leave for 10 minutes.
3) Preheat the oven to 180 degrees and line a baking sheet or baking dish with foil folded several times.
4) Pour some olive oil onto a baking sheet. Place the chicken on it and wrap the foil in an envelope.
5) Bake for about 20-25 minutes, then increase the heat and bring until done.
Oh, frost, frost
The colder it is outside, the more meat products appear in our refrigerator - the body requires solid food to cope with the frost. So, sausages, smoked meats and salami reign on the shelves, eating a hole in the family wallet. The cost of a traditional “Doctor’s” is at least 350-500 rubles per kilogram. And there’s... not a lot of meat there, you understand. According to GOST, it should be at least 12%. The rest of the sausage is fats and chemicals. If you do some simple arithmetic procedures, then the cost of a kilogram of meat per kilogram of boiled sausage for 350 rubles is about 50 rubles. Unappetizing.
In addition, nutritionists claim that just one sandwich with “Doctor’s” sausage can add 100-130 kcal. That is, its calorie content is comparable to a can of sweet soda. If you make a similar sandwich with boiled beef, you can get half as much fat and twice as much protein. And the calorie content of the structure will drop by at least 30 percent.
The last frontier of sausage “attractiveness” remains - ease of use and storage. And here recipes that involve natural antiseptics - onions, garlic and dry herbs - will help us.
Source
How to cook beef so it's not tough
The meat is cooked for at least one and a half hours: the back and shoulder blades are cooked for one and a half hours, fillet and brisket - two hours.
Do not cut beef into small cubes or boil too large a piece at once.
Before cooking, cut off any remaining muscle tissue and rinse thoroughly under cold water.
The water in the pan should cover the meat completely.
If the water evaporates too quickly, reduce the intensity of the fire.
You only need to add salt to the meat 10-15 minutes before the end.
Veal cooks faster than meat from an adult animal and is more tender.
Recipe: Beef for sandwiches. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Beef for Sandwiches”.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 324.9 kcal | 1684 kcal | 19.3% | 5.9% | 518 g |
| Squirrels | 22.3 g | 76 g | 29.3% | 9% | 341 g |
| Fats | 25.2 g | 56 g | 45% | 13.9% | 222 g |
| Carbohydrates | 2.3 g | 219 g | 1.1% | 0.3% | 9522 g |
| Alimentary fiber | 0.1 g | 20 g | 0.5% | 0.2% | 20000 g |
| Water | 54.8 g | 2273 g | 2.4% | 0.7% | 4148 g |
| Ash | 1.431 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 2.4 mcg | 900 mcg | 0.3% | 0.1% | 37500 g |
| alpha carotene | 0.247 mcg | ~ | |||
| beta carotene | 0.025 mg | 5 mg | 0.5% | 0.2% | 20000 g |
| beta Cryptoxanthin | 6.945 mcg | ~ | |||
| Lycopene | 0.867 mcg | ~ | |||
| Lutein + Zeaxanthin | 17.136 mcg | ~ | |||
| Vitamin B1, thiamine | 0.054 mg | 1.5 mg | 3.6% | 1.1% | 2778 g |
| Vitamin B2, riboflavin | 0.174 mg | 1.8 mg | 9.7% | 3% | 1034 g |
| Vitamin B4, choline | 88.11 mg | 500 mg | 17.6% | 5.4% | 567 g |
| Vitamin B5, pantothenic | 0.633 mg | 5 mg | 12.7% | 3.9% | 790 g |
| Vitamin B6, pyridoxine | 0.473 mg | 2 mg | 23.7% | 7.3% | 423 g |
| Vitamin B9, folates | 11.75 mcg | 400 mcg | 2.9% | 0.9% | 3404 g |
| Vitamin B12, cobalamin | 3.266 mcg | 3 mcg | 108.9% | 33.5% | 92 g |
| Vitamin C, ascorbic acid | 0.16 mg | 90 mg | 0.2% | 0.1% | 56250 g |
| Vitamin E, alpha tocopherol, TE | 1.301 mg | 15 mg | 8.7% | 2.7% | 1153 g |
| gamma tocopherol | 0.007 mg | ~ | |||
| Vitamin H, biotin | 3.819 mcg | 50 mcg | 7.6% | 2.3% | 1309 g |
| Vitamin K, phylloquinone | 4 mcg | 120 mcg | 3.3% | 1% | 3000 g |
| Vitamin RR, NE | 10.3313 mg | 20 mg | 51.7% | 15.9% | 194 g |
| Niacin | 5.613 mg | ~ | |||
| Betaine | 0.045 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 395.15 mg | 2500 mg | 15.8% | 4.9% | 633 g |
| Calcium, Ca | 17.74 mg | 1000 mg | 1.8% | 0.6% | 5637 g |
| Magnesium, Mg | 28.06 mg | 400 mg | 7% | 2.2% | 1426 g |
| Sodium, Na | 202.68 mg | 1300 mg | 15.6% | 4.8% | 641 g |
| Sera, S | 289.5 mg | 1000 mg | 29% | 8.9% | 345 g |
| Phosphorus, P | 223.9 mg | 800 mg | 28% | 8.6% | 357 g |
| Chlorine, Cl | 270.52 mg | 2300 mg | 11.8% | 3.6% | 850 g |
| Microelements | |||||
| Iron, Fe | 3.547 mg | 18 mg | 19.7% | 6.1% | 507 g |
| Yod, I | 9.1 mcg | 150 mcg | 6.1% | 1.9% | 1648 g |
| Cobalt, Co | 8.849 mcg | 10 mcg | 88.5% | 27.2% | 113 g |
| Manganese, Mn | 0.0754 mg | 2 mg | 3.8% | 1.2% | 2653 g |
| Copper, Cu | 237.3 mcg | 1000 mcg | 23.7% | 7.3% | 421 g |
| Molybdenum, Mo | 14.931 mcg | 70 mcg | 21.3% | 6.6% | 469 g |
| Nickel, Ni | 10.802 mcg | ~ | |||
| Tin, Sn | 95.08 mcg | ~ | |||
| Selenium, Se | 0.02 mcg | 55 mcg | 275000 g | ||
| Fluorine, F | 81.79 mcg | 4000 mcg | 2% | 0.6% | 4891 g |
| Chromium, Cr | 10.3 mcg | 50 mcg | 20.6% | 6.3% | 485 g |
| Zinc, Zn | 4.0936 mg | 12 mg | 34.1% | 10.5% | 293 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.144 g | ~ | |||
| Mono- and disaccharides (sugars) | 2 g | max 100 g | |||
| Glucose (dextrose) | 0.002 g | ~ | |||
| Fructose | 0.002 g | ~ | |||
| Essential amino acids | |||||
| Arginine* | 1.309 g | ~ | |||
| Valin | 1.297 g | ~ | |||
| Histidine* | 0.893 g | ~ | |||
| Isoleucine | 0.982 g | ~ | |||
| Leucine | 1.863 g | ~ | |||
| Lysine | 2 g | ~ | |||
| Methionine | 0.566 g | ~ | |||
| Methionine + Cysteine | 0.879 g | ~ | |||
| Threonine | 1.006 g | ~ | |||
| Tryptophan | 0.264 g | ~ | |||
| Phenylalanine | 1.008 g | ~ | |||
| Phenylalanine+Tyrosine | 1.821 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 1.372 g | ~ | |||
| Aspartic acid | 2.23 g | ~ | |||
| Hydroxyproline | 0.364 g | ~ | |||
| Glycine | 1.183 g | ~ | |||
| Glutamic acid | 3.862 g | ~ | |||
| Proline | 0.873 g | ~ | |||
| Serin | 0.981 g | ~ | |||
| Tyrosine | 0.831 g | ~ | |||
| Cysteine | 0.327 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 100.48 mg | max 300 mg | |||
| Phytosterols | 0.423 mg | ~ | |||
| beta sitosterol | 6.127 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 9.9 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.691 g | ~ | |||
| 15:0 Pentadecane | 0.126 g | ~ | |||
| 16:0 Palmitinaya | 6.046 g | ~ | |||
| 17:0 Margarine | 0.327 g | ~ | |||
| 18:0 Stearic | 2.706 g | ~ | |||
| 20:0 Arakhinovaya | 0.052 g | ~ | |||
| Monounsaturated fatty acids | 13.425 g | min 16.8 g | 79.9% | 24.6% | |
| 14:1 Myristoleic | 0.314 g | ~ | |||
| 16:1 Palmitoleic | 1.239 g | ~ | |||
| 18:1 Oleic (omega-9) | 11.845 g | ~ | |||
| 18:1 cis | 0.002 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.031 g | ~ | |||
| Polyunsaturated fatty acids | 1.456 g | from 11.2 to 20.6 g | 13% | 4% | |
| 18:2 Linolevaya | 1.248 g | ~ | |||
| 18:3 Linolenic | 0.177 g | ~ | |||
| 18:3 Omega-3, alpha-linolenic | 0.001 g | ~ | |||
| 20:4 Arachidonic | 0.025 g | ~ | |||
| Omega-3 fatty acids | 0.2 g | from 0.9 to 3.7 g | 22.2% | 6.8% | |
| Omega-6 fatty acids | 1.3 g | from 4.7 to 16.8 g | 27.7% | 8.5% |
The energy value of beef for sandwiches is 324.9 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Baked pork in a sleeve for baking in the oven. Baked pork in the sleeve
Step-by-step recipe with photos
Baked pork is a delicious appetizer cooked in the oven from a whole piece of meat. Baked pork can be cooked in foil or in a sleeve. In the sleeve, boiled pork turns out to be especially tender, since the released juice is retained inside the bag and permeates all the meat.
This appetizer is served both warm and cold, but if you want to beautifully serve such an appetizer on a holiday table or prepare it for sandwiches, then you will have to wait several hours, or even better, overnight. During this time, the meat will set well and be thinly sliced.
To prepare boiled pork, we need pork loin or neck, ground black pepper and peppercorns, bay leaf, salt, water and meat seasoning.
Pour water into a saucepan, add ground peppercorns and bay leaves and add salt. Put on gas, bring to a boil and simmer for 5 minutes. Remove from heat and pour water into a bowl where the meat will be marinated. The water must cool completely.
Then put the washed piece of meat into this water and leave it to marinate for at least 3 hours. I marinated overnight.
After this time, remove the meat from the marinade, dry with napkins and rub with meat seasoning. You can stuff the meat with garlic if you wish.
Place the meat in a baking sleeve and tie it on both sides. Make 2-3 punctures on top with a needle to allow steam to escape.
Place the meat in a cold oven and set the temperature to 180 degrees. Bake for 1 hour. Then cool the meat a little, drain the meat juice. Once completely cooled, place in the refrigerator.
The meat, which holds well when slicing, turns out to be very beautiful and thin.
Boiled meat as a side dish
Beef served as a side dish will be at the forefront of the dish’s flavor palette. Such meat must be prepared in such a way that its taste becomes as intense as possible, but at the same time it should not be crumbly, as for salad, and should not fall apart when using cutlery.
List of ingredients
To prepare you will need:
Step-by-step cooking process
To prepare meat for a side dish, follow the following recipe:
You can cook delicious beef with buckwheat or potatoes. Meat is combined with dried and fresh vegetables. The dish requires a combination of boiled, fried and fresh ingredients. If the beef in the recipe is boiled, then the vegetables should be served fresh or pickled, and the side dish can be fried.
