Low Fat Bangers and Mash
Experience a healthier twist on a British classic with this Low Fat Bangers and Mash recipe! Featuring lean, flavorful chicken sausages paired with a creamy cauliflower and potato mash, this dish brings all the comfort without the guilt. A rich, savory onion gravy made with balsamic vinegar and chicken broth ties everything together, delivering bold flavors in every bite. Perfect for cozy dinners, this recipe is easy to prepare in under 45 minutes and serves up wholesome satisfaction for the whole family. Packed with veggies, low-fat ingredients, and vibrant garnishes of fresh parsley, it’s a guilt-free indulgence. Whether you're seeking a lighter spin on traditional comfort food or a tasty meal to fit into a healthy lifestyle, this dish has it all.
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Recipe Information
Ingredients
- 8 pieces Low-fat chicken sausages
- 1 large head Cauliflower
- 2 medium Potatoes
- 2 tablespoons Olive oil
- 0.5 cup Skim milk
- 1 teaspoon Garlic powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Chicken broth
- 1 large Brown onion
- 1 tablespoon Balsamic vinegar
- 2 tablespoons Fresh parsley
Instructions
Start by preparing the cauliflower mash. Cut the cauliflower head into florets and the potatoes into chunks. Steam or boil them together until tender, about 10-15 minutes.
Once cooked, drain well and place them back into the pot. Add 0.5 cup of skim milk, 1 teaspoon of garlic powder, and 1 teaspoon of salt. Mash using a potato masher or an immersion blender until smooth. Adjust seasoning if needed.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken sausages and cook them for about 10 minutes, turning occasionally, until they are browned and cooked through.
While the sausages are cooking, prepare the onion gravy. Peel and thinly slice the brown onion.
In another skillet, heat the remaining tablespoon of olive oil over medium heat. Add the sliced onion and cook until translucent, about 5 minutes.
Stir in 1 tablespoon of balsamic vinegar and allow it to reduce slightly, about 1 minute, before adding 1 cup of chicken broth. Let simmer for another 5 minutes or until the mixture slightly thickens.
To serve, place a serving of cauliflower mash on each plate, top with two chicken sausages, and spoon the onion gravy over them. Garnish with freshly chopped parsley.
Enjoy your low-fat bangers and mash immediately for a delightful and comforting meal.
Nutrition Facts
Calories |
1940 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.2 g | 81% | |
| Saturated Fat | 13.6 g | 68% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 484 mg | 161% | |
| Sodium | 8237 mg | 358% | |
| Total Carbohydrate | 161.1 g | 59% | |
| Dietary Fiber | 29.0 g | 104% | |
| Total Sugars | 36.2 g | ||
| Protein | 180.0 g | 360% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 564 mg | 43% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 7374 mg | 157% | |
*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.
