Heart-Healthy Toad in the Hole
Elevate the classic British favorite with a nutritious twist in this 'Heart-Healthy Toad in the Hole' recipe! Featuring flavorful chicken or turkey sausages that are low-fat and low-sodium, paired with a wholesome batter made from whole wheat flour, unsweetened almond milk, and fresh herbs, it's a guilt-free version of comfort food. This dish swaps traditional ingredients for lighter alternatives, delivering a meal that’s lower in saturated fat but big on taste. Perfectly baked until golden and puffed, it's irresistibly satisfying and ideal for everyday meals or family dinners. Serve with steamed broccoli or green beans for a balanced, heart-healthy plate that everyone will love. Ready in less than an hour, this recipe is a simple way to enjoy a nutritious take on a beloved classic.
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Recipe Information
Ingredients
- 4 links Chicken or turkey sausages (low-fat, low-sodium)
- 120 grams Whole wheat flour
- 240 milliliters Unsweetened almond milk (or any unsweetened plant-based milk)
- 2 large Eggs
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 2 tablespoons Parsley (fresh, chopped)
- 250 grams Steamed broccoli or green beans (to serve, optional)
Instructions
Preheat your oven to 200°C (400°F).
Lightly grease a medium-sized baking dish with 1 tablespoon of olive oil and place it in the oven while it preheats.
In a small skillet, heat 1 tablespoon of olive oil over medium heat. Brown the chicken or turkey sausages for 3-4 minutes, turning occasionally, until they are golden but not fully cooked. Set aside.
In a mixing bowl, combine the whole wheat flour and salt. In a separate bowl, whisk together the eggs and almond milk until frothy.
Gradually pour the wet ingredients into the dry ingredients, whisking continuously to form a smooth, lump-free batter. Stir in the black pepper and half of the chopped parsley.
Carefully remove the hot baking dish from the oven. Place the browned sausages into the dish, evenly spaced.
Quickly pour the batter over and around the sausages, ensuring they remain visible.
Return the dish to the oven and bake for 30-35 minutes, or until the batter has puffed up and turned golden brown.
Remove the dish from the oven and sprinkle the remaining parsley on top. Allow it to rest for 5 minutes before serving.
Serve hot with steamed broccoli or green beans on the side for a complete, heart-healthy meal.
Nutrition Facts
Calories |
1490 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.4 g | 92% | |
| Saturated Fat | 16.2 g | 81% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 612 mg | 204% | |
| Sodium | 4229 mg | 184% | |
| Total Carbohydrate | 116.7 g | 42% | |
| Dietary Fiber | 24.7 g | 88% | |
| Total Sugars | 8.5 g | ||
| Protein | 100.0 g | 200% | |
| Vitamin D | 4.6 mcg | 23% | |
| Calcium | 779 mg | 60% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 2476 mg | 53% | |
*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.
