Low Sodium Bangers and Mash
Elevate your comfort food game with this Low Sodium Bangers and Mash recipe, a heart-healthy twist on the classic British favorite. Featuring succulent low-sodium chicken sausages, creamy mashed potatoes made with unsalted butter, and a rich onion gravy thickened to perfection, this dish delivers all the hearty flavors without the extra salt. With caramelized onions adding a depth of sweetness and fresh parsley for a pop of freshness, it’s a filling, flavorful meal that’s perfect for a cozy family dinner. Ready in just an hour and easy to prepare, this recipe is an excellent choice for anyone looking to enjoy a beloved comfort food while staying mindful of their sodium intake.
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Recipe Information
Ingredients
- 4 links low sodium chicken sausages
- 2 tablespoons olive oil
- 1.5 pounds medium potatoes
- 3 tablespoons unsalted butter
- 0.5 cup milk
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 onion, thinly sliced
- 1 cup low sodium chicken broth
- 1 tablespoon cornstarch
- 2 tablespoons water
Instructions
Peel and dice the potatoes into roughly equal-sized chunks. Place them in a large pot and cover with water. Bring to a boil over medium-high heat and cook until tender, about 15-20 minutes.
While the potatoes are cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the sausages and cook until browned on all sides and cooked through, about 10-12 minutes. Remove the sausages from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the sliced onions and sauté until they become tender and caramelized, about 8-10 minutes.
Once the onions are caramelized, add the low sodium chicken broth to the skillet. Bring it to a simmer.
In a small bowl, mix the cornstarch with 2 tablespoons of water to create a slurry. Add this mixture to the simmering broth, stirring constantly until the gravy thickens, about 2-3 minutes. Remove from heat and keep warm.
Drain the cooked potatoes and return them to the pot. Add the unsalted butter and milk. Mash the potatoes using a potato masher or a hand mixer until smooth and creamy. Season with black pepper.
Slice the cooked sausages diagonally into pieces. On each serving plate, place a generous portion of mashed potatoes and top with slices of sausage.
Drizzle the onion gravy over the sausages and mashed potatoes. Garnish with fresh parsley and serve immediately.
Nutrition Facts
Calories |
1792 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.5 g | 122% | |
| Saturated Fat | 35.2 g | 176% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 1460 mg | 63% | |
| Total Carbohydrate | 145.5 g | 53% | |
| Dietary Fiber | 17.1 g | 61% | |
| Total Sugars | 16.7 g | ||
| Protein | 86.8 g | 174% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 329 mg | 25% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 4640 mg | 99% | |
*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.
