Crispy and Healthy Fried Sausage Links
Nutritional value per serving
Calories290kcal
Carbs2gram
Fat22gram
Protein14gram
Ingredients
- Pork sausage links (choose lean if possible for less fat)4 piece
- Olive oil (extra virgin for best flavor and health benefits)1 tbsp
- Water (for cooking, helps to cook fully without burning)50 ml
This recipe shows you how to fry sausage links in a healthy way that keeps them juicy and crispy without excess oil. Using minimal oil and medium heat ensures your sausages are cooked safely and evenly, perfect for a quick breakfast or dinner. The total ingredient cost is approximately $4.50 / €4.20 / £3.80 / ₹370. Total calories per serving are about 290 kcal, mainly from protein and fat. This recipe is suitable for a standard omnivore diet. Difficulty is easy, with a cooking time of about 10 minutes. You'll learn how to check for safe internal temperature and avoid cross-contamination to keep your cooking safe and tasty.
Preparation instructions
Heat the pan
1Place a non-stick skillet over medium heat and add 1 tablespoon of olive oil. This helps to brown the sausages without sticking and adds healthy fats. Heat for 1-2 minutes until the oil is shimmering but not smoking.
Cook the sausages in the pan
2Place the sausage links in the pan spaced apart. Cook them over medium heat, turning occasionally to brown evenly on all sides. Cook for about 3 minutes initially to get a nice color.
Add water and cover to fully cook
3Pour in 50 ml of water into the pan and immediately cover with a lid. The steam will help cook the sausages through while preventing them from burning. Cook covered for 5 minutes, turning once halfway.
Check internal temperature for doneness
4Use a food thermometer to check the internal temperature of the sausages. They must reach at least 71°C (160°F) to be safely cooked. If not reached, cook uncovered, turning frequently for another 2-3 minutes.
Finish crisping the sausages
5Once fully cooked, remove the lid and increase heat slightly to medium-high to evaporate remaining water and crisp the sausage skin. Turn the links often so they brown evenly. This takes about 2 minutes.
Remove and rest
6Take the sausages off the heat and let them rest for a few minutes. Resting helps juices redistribute keeping the sausage moist and flavorful. Serve while warm.
Cooking Tips
-Choose lean sausage links or chicken/turkey sausages for a healthier alternative with less fat.
-Avoid cross-contamination by washing your hands and utensils after handling raw sausages.
-You can substitute olive oil with avocado oil or a small amount of butter for different flavors.
-If you don’t have a food thermometer, slice a sausage in the center and check there is no pink meat and juices run clear before eating, though thermometer use is safer.
Equipment Needed
- Non-stick frying pan or skillet
- Lid for the pan
- Tongs or spatula
- Food thermometer (recommended)
Grocery Shopping List
- [ ] 4 pork sausage links (~$3.50) - Look for lean sausages or those labeled low-fat or chicken/turkey options for a healthier choice.
- [ ] Olive oil, extra virgin (~$1 for small bottle or use from pantry) - Choose a good quality extra virgin olive oil for best flavor and health benefits.
Total approximately $4.50
Amounts are based on average supermarket costs and may vary by location.
FAQ
Can I use frozen sausage links?
Yes, but make sure to thaw them completely in the refrigerator before frying. Cooking from frozen can result in uneven cooking and a higher risk of undercooked centers.
Is it necessary to add water while frying sausages?
Adding a bit of water and covering the pan helps cook sausages evenly with steam, preventing burning on the outside while the inside cooks through.
What is the safe internal temperature to ensure sausages are cooked?
Sausages should reach an internal temperature of 71°C (160°F) to be safe to eat, killing harmful bacteria.
Can I use a different oil for frying?
Yes, you can substitute olive oil with other oils like avocado oil or a small amount of butter for different flavors, but avoid oils with low smoke points at medium heat.