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Healthy Bangers and Mash

Healthy Bangers and Mash

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A classic twist on your basic meat-and-potatoes meal, chicken sausages and squash keep things healthy.


  • 1 3-pound butternut or buttercup squash, peeled, cut into 1-inch dice
  • 4 tablespoons olive oil, divided
  • Kosher salt and freshly ground black pepper
  • 4-6 4-ounce chicken or turkey sausages
  • 1 medium onion, peeled, cut into wedges with root end still attached
  • 1 cup low-salt chicken broth
  • 1 tablespoon Dijon mustard

Recipe Preparation

  • Place a steamer basket in a large pot. Pour in water to a depth of 2" and bring to a boil over high heat. Add squash to pot, cover, and steam until completely tender, about 20 minutes. Transfer squash to a large bowl; add 3 Tbsp. oil and, using a potato masher or fork, crush into a chunky purée. Season to taste with salt and pepper. Cover and set aside.

  • Meanwhile, heat remaining 1 Tbsp. oil in a large skillet over medium heat. Cook sausages, turning occasionally, until brown and cooked through, about 15 minutes (alternatively, roast them in a 400° oven for about 20 minutes). Transfer sausages to a plate. Add onion to skillet and cook, stirring occasionally, until golden and softened, 5–8 minutes. Stir in broth and cook until slightly thickened and reduced by half, about 5 minutes. Remove from heat and whisk in Dijon mustard; season to taste with salt and pepper. Serve sausages with pan gravy spooned over and squash purée alongside.

Recipe by The Bon Appétit Test Kitchen,Photos by Ashley Rodriguez

Nutritional Content

One serving contains: Calories (kcal) 510 Fat (g) 27 Saturated Fat (g) 8 Cholesterol (mg) 120 Carbohydrates (g) 48 Dietary Fiber (g) 9 Total Sugars (g) 12 Protein (g) 26 Sodium (mg) 1370Reviews Section

Bangers & Mash

Cook the potatoes in boiling water for 15&ndash20 minutes until tender. Drain and keep warm.

In a non-stick frying pan heat the oil and gently fry the sausages until golden all over and cooked through, then add the onions and cook for 5-10 minutes stirring occasionally until soft and beginning to turn golden brown.

Add the stock and simmer for about 5 minutes until the stock has reduced by half.

Mix the cornflour with a little water to make a smooth paste and stir into the onion mixture. Bring back to the boil and simmer gently for 1 minute. Stir in the redcurrant jelly and season to taste.

Add the mustard to the drained potatoes and mash with the milk and Flora Buttery.

Cook the peas according to pack instructions.

Spoon a couple of tablespoons of mash onto each serving plate and serve with the sausages, onions, gravy and peas.

Nutritional information per serving:

Recipe: Healthy Bangers and Mash

This week we’re trying a new take on a classic meal. It’s your basic meat and potatoes with a slightly healthy fix.

Start by turning the tables and using a sweet potato. If you’re not a huge fan of sweet potatoes try using half sweet potato and half white potato as both potatoes are loaded with important minerals and vitamins.

Second swap the fatty pork sausages for lean turkey sausages.

Lastly, instead of a heavy gravy make your own sauce with the leftover bits in the frying pan, by adding some wine or beer and onions.

Small changes like these to a recipe are really simple and can start to make a big difference in your overall health.


2 medium potatoes (try 1 white potato and 1 sweet potato)
2 turkey sausages
1 small onion
1 cup of frozen peas
2 tbsp low-fat Greek yogurt, or cottage cheese, or low-fat sour cream
Splash of beer or wine (optional)
Olive oil
Salt and pepper to taste

Bangers and mash with onion gravy

Heat the oven to 200C/180C fan/gas 6. Heat the oil in an ovenproof frying pan and gently sizzle the sausages over a medium-high heat for 8-10 mins, turning them, until browned on all sides. Transfer to a plate, then put the butter in the pan and heat until sizzling. Scatter in the onions, stirring them into the butter, then add the thyme sprig, bay and sugar. Give everything a final stir, then put the sausages on top and drizzle over any juices from the plate. Roast everything for 20 mins, turning the sausages halfway through.

Meanwhile, make the mash. Tip the potatoes into a pan of cold salted water and bring to the boil, then turn down and simmer for 10-12 mins or until just cooked all the way through (the tip of a knife should slide in easily). Drain in a colander and leave for a minute. Tip the milk into the pan and bring to a simmer, then pass the potatoes through a ricer into the hot milk and mash thoroughly. Once mashed, beat with a wooden spoon or spatula over very low heat, then beat in the butter a few bits at a time. You should have extra-fluffy, smooth mash. Keep it warm.

When the sausages are cooked, remove from the oven, turn the oven off and lift the sausages onto a tray. Return them to the oven to keep warm. Put the pan back on the heat and give the roasted onions a stir, they should be sticky and slightly burnt around the edges. Sizzle for a minute or two more to caramelise, then stir in the flour and cook for another minute. Splash in the vinegar, simmer for a minute, then pour over the red wine and soy, and bubble down to a gloopy paste. Pour over the stock and boil for 3-4 mins, or until you have a rich gravy. If you prefer, scoop out the thyme and bay, or just leave it in. Tip into a bowl or gravy jug with a serving spoon for the onions. Bring everything to the table and scoop a big mound of mash onto the middle of each plate, then top with the sausages and gravy.

Where Did Bangers and Mash Originate?

Bangers is slang for sausages and can refer to any number of sausage varieties. The term surfaced during WWI and became even more widespread during WWII when meat rations were low and sausages had to be made with other inexpensive fillers like rusk or breadcrumbs and a large ratio of water that would result in the sausages bursting with a “bang” when fried. The term “bangers” stuck and has continued to be used since, specifically in conjunction with the dish known as “bangers and mash.”

While the term “bangers” can refer to a variety of different sausages, in the homemade sausage-making world the term “bangers” has come to be associated with a particular blend of seasonings and key ingredients, including ground mace and breadcrumbs, giving them a unique flavor and texture. That said, any number of sausage varieties can be and are served with bangers and mash including one known as Cumberland sausage.

  • nonstick cooking spray 1 1
  • sweet potatoes (washed and dried) 2 lbs 907 g
  • whole wheat bread (crusts removed) 1 1
  • egg substitute 1/4 cup 1/4 cup
  • lean ground turkey ((93% fat-free)) 20 oz 567 g
  • ground thyme 1/2 tsp 1/2 tsp
  • ground sage 1/2 tsp 1/2 tsp
  • garlic powder 1 tsp 1 tsp
  • cayenne pepper 1/4 tsp 1/4 tsp
  • salt (divided use) 3/4 tsp 3/4 tsp
  • black pepper (divided use) 1/2 tsp 1/2 tsp
  • olive oil 1 tbsp 1 tbsp

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Beetroot, orange, carrot and ginger juice

My health kick continues to go well. As well as feeling so much better in myself, I’m thrilled to report that I’m finally back to my pre-children weight and dress-size – my oldest is nearly 10, so it’s been some time coming. This feeling is really rather addictive and I can see how the changes I’m making to my lifestyle and eating habits will stay with me for the long-term.

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And I am really feeling the benefits. I have so much more energy, my brain feels more focussed and productive, my clothes fit well (the muffin top has been banished!) and I just feel good in my own skin. Continue reading “Beetroot, orange, carrot and ginger juice” &rarr

Whole30 Bangers & Mash (Sausages with Gravy)

Delicious sausages with onion gravy served over the best creamy cauliflower mash – lovingly known as Bangers and Mash by the British. This Whole30 Bangers & Mash is the ultimate comfort food made healthy. Rich, flavorful onion gravy poured over perfectly browned sausage and creamy low carb cauliflower mash.


The gravy only calls for five ingredients, but it is loaded with flavor! I make it in the same pan that the sausages are cooked in to keep building on that lovely flavor. The onions and garlic get sautéed in the pan and then the beef broth and tapioca starch turn it into a rich, delicious gravy.

  • Sausage Drippings – these are the beautiful brown bits left at the bottom of the pan after the sausages are cooked. Sautéing the onions and garlic in those drippings creates so much flavor.
  • Onions & Garlic – The base aromatics for the sauce. I like to slice the onion so you get more flavor texture in each bite. – I love to use homemade bone broth to give this recipe even more rich flavor and to keep it Whole30 compliant. – This is in place of the flour that the traditional recipe calls for. It helps thicken the gravy, but a little goes a long way.

You can use whatever sausages you prefer for this recipe. I like to use pork sausages because it goes so well with the onion gravy and is a little more traditional. If you are keeping this strictly Whole30, be sure to read labels for added sugars.

I serve the bangers (sausages lol) over my creamy cauliflower mash to keep it low carb, but you could also use my Instant Pot Mashed Potatoes.

Used in this Recipe:

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Healthy Bangers and Butternut Mash Recipe

TRADITIONAL BRITISH RECIPE: Banger Sausages and Mash is so easy to make you can twist the recipe as much as you want. Take this amazing Banger and Mash recipe for example, we've swapped the potatoes for butternut and that's a brand new experience right here.

For the best result you should cook the Banger Sausages in a cast-iron skillet.

Skill Level: Time: 45 Minutes
Price: Serves: 4 People

1 Medium Butternut or Buttercup Squash
( peeled, cut into 2.5cm dice )

4 to 8 Chicken Sausages
( or Turkey Sausages )

250gr Low-Salt Chicken Broth

1 Medium Onion
( peeled, cut into wedges with root end still attached )

Kosher Salt and Freshly Ground Black Pepper

1 Medium Butternut or Buttercup Squash
( peeled, cut into 1in dice )

4 to 8 Chicken Sausages
( or Turkey Sausages )

8.81oz Low-Salt Chicken Broth

1 Medium Onion
( peeled, cut into wedges with root end still attached )

Kosher Salt and Freshly Ground Black Pepper

1 Medium Butternut or Buttercup Squash
( peeled, cut into 2.5cm / 1in dice )

4 to 8 Chicken Sausages
( or Turkey Sausages )

1 cup Low-Salt Chicken Broth

1 Medium Onion
( peeled, cut into wedges with root end still attached )

5 tablespoons Olive Oil
( divided )

1 tablespoon Dijon mustard

Kosher Salt and Freshly Ground Black Pepper

For the Onion Gravy:

01 - Heat 14gr / 0.49oz / tablespoon of Oil in a large skillet over medium heat.

02 - Add the Onion to the skillet and cook ( stirring occasionally ) for about 5-10 minutes, or until golden and softened.

03 - Stir in the Broth and cook for about 10 minutes, or until slightly thickened and reduced to half.

04 - Remove from the heat and whisk in the Dijon Mustard.

05 - Season to taste with Salt and Pepper. Set Aside but keep warm.

For The Mash:

06 - Place a steamer basket in a large pot.

07 - Pour in some Water to a depth of 5cm / 2in and bring to a boil over high heat.

08 - Add the Squash to the pot, cover, and steam until completely tender. This should take about 20 to 30 minutes.

09 - Transfer the Squash to a large bowl.

10 - Add 42gr / 1.48oz / 3 tablespoons Oil.

11 - Using a potato masher or a fork, crush the Squash into a Purée paste.

12 - Season to taste with Salt and Pepper. Cover and set aside.

For the Sausages:

13 - Wash and whipe the skillet you used for the Gravy.

14 - Heat the remaining 14gr / 0.49oz / tablespoon of Oil in the large skillet over medium heat.

15 - Cook the Sausages ( turning occasionall ) for about 15 minutes, or until they turn brown and cooked through.

16 - Transfer the Sausages to a plate.

To Assemble:

17 - Once the Sausages are cooked, place them in an ovenproof dish and keep them warm until the Mash and Gravy are ready.

- Alternatively, you can cook th Sausaged in the oven, for 20 minutes at 200C / 400F.

Bangers and Mash Recipe

A healthy and low carb dish that has a few simple ingredients: sausage, gravy, cauliflower mash, and veggies. This Bangers and Mash Recipe is so comforting, you'll wonder why you don't make them more often.


  • 1 pkg pre-cooked (or raw) sausages
  • 1 small onion
  • 1 tsp minced garlic
  • 1 tsp xanthun gum (more if you're wanting a thicker gravy)
  • 2 cups beef stock (or beef bone broth)


  • pre made cauliflower mash - link in blog post
  • steamed vegetables, preferably peas or peas and carrots


Warm your pan (I love cast iron for this meal) over medium heat.

Place sausages in your pan and brown each side. 2 to 3 minutes per side for pre-cooked sausages and 4 to 5 minutes per side if raw.

Once browned place pre-cooked sausages in an oven safe dish and place in a preheated oven (200*) to keep warm while you're making the gravy. If the sausages you browned were raw this will also give them a chance to finish cooking if needed. In this case, the oven can be hotter, at 350*.

In your cast iron pan, add the minced garlic and saute until fragrant. About 1 minute.

Add the cut onion to the pan.

Cook onion until caramelized.

Once onions are nice and brown, sprinkle on the xanthan gum powder. Mix in with the onions.

Add your beef stock. Bring to a boil then let simmer to thicken. If your stock is not thickening, you can add more xanthan gum powder. Add a very small amount at a time. A little goes a long way.

Serve over cauliflower mash with a side of veggies and a large scoop of the onion gravy!

Watch the video: 10 berühmte Kinder - die entsetzlich geworden sind! (May 2022).