Heart-Healthy Boerewors

Delight in a nutritious twist on a South African classic with this Heart-Healthy Boerewors recipe. Crafted with lean ground beef, ground skinless chicken breast, and rolled oats, this lighter version of boerewors delivers all the rich, smoky flavors you love without the guilt. Enhanced with a fragrant blend of coriander seeds, ground cloves, nutmeg, and fresh herbs like thyme and parsley, these sausages are carefully stuffed into natural casings and grilled to perfection. Perfect for a wholesome family dinner, this recipe keeps saturated fats in check while staying true to its roots. Pair these guilt-free, protein-packed sausages with a crisp salad or roasted vegetables for a heart-smart, flavor-rich meal that’s sure to impress.

Nutriscore Rating: 66/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 6

Ingredients

• 500 grams lean ground beef
• 500 grams ground skinless chicken breast
• 50 grams rolled oats
• 25 ml white vinegar
• 5 grams salt
• 5 grams black pepper
• 6 grams coriander seeds
• 2 grams ground nutmeg
• 1 gram ground cloves
• 3 cloves garlic, minced
• 5 grams fresh thyme, chopped
• 10 grams fresh parsley, chopped
• 1 package sausage casings

Directions

Step 1

Begin by soaking the sausage casings in warm water to soften. Set aside while preparing the filling.

Step 2

In a large bowl, combine the lean ground beef and ground skinless chicken breast. Mix well to ensure an even distribution.

Step 3

To the meat mixture, add the rolled oats, white vinegar, salt, black pepper, coriander seeds, ground nutmeg, ground cloves, minced garlic, chopped fresh thyme, and chopped fresh parsley.

Step 4

Using your hands or a wooden spoon, mix the ingredients thoroughly until all the spices are evenly incorporated into the meats.

Step 5

Rinse the sausage casings thoroughly as per the package instructions, making sure they are clean and pliable.

Step 6

Place the casing onto a sausage stuffer and tie a knot at the end of the casing.

Step 7

Begin filling the casings by gently pushing the meat mixture through the stuffer or funnel, being careful not to overfill and leaving some space at the end to close each sausage.

Step 8

Twist the sausage at desired intervals to form individual links for easy portioning.

Step 9

Once all the meat mixture is used, tie off the end of the casing.

Step 10

Preheat a grill or large skillet over medium heat.

Step 11

Cook the boerewors sausages for about 10 minutes on each side, or until the internal temperature reaches 70°C (160°F), and they are browned and fully cooked.

Step 12

Serve the heart-healthy boerewors with a side of your favorite vegetables or a fresh salad for a wholesome meal.

Nutrition Facts

Serving size	1354.8 grams (1354.8g)

Amount per serving	% Daily Value*
Calories	2322

Total Fat 94.80g	122%
Saturated Fat 33.30g	166%
Polyunsaturated Fat NaNg
Cholesterol 971mg	324%
Sodium 6237mg	271%
Total Carbohydrate 46.00g	17%
Dietary Fiber 10.90g	39%
Total Sugars 0.40g
Protein 315.80g	632%

Vitamin D 65IU	325%
Calcium 202mg	16%
Iron 28mg	153%
Potassium 2038mg	43%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.1%

Protein: 54.9%

Carbs: 8.0%