Healthier Bangers and Mash

by Kris on May 2, 2011

The Brits are not known for cuisine full of colour but Bangers and Mash does not lack in taste! Unfortunately it also does not lack in fat, so when my close friend Marissa requested a recipe for this British classic I began to think of healthier substitutes.

Traditionally Bangers and mash is a dish comprising of pork sausages, dark gravy and mashed potatoes. I substituted pork for chicken sausages and mashed cauliflower instead of mashed potatoes. I also made a dark mushroom onion gravy to slather on top.

If you have never tried cauliflower mash before, you will be shocked by how much this low-carb substitute resembles mashed potatoes! Overall this meal was the perfect hearty fit for a cold and rainy spring day spent watching the royal wedding.

2 chicken sausages
½ yellow onion
1 ½ cups mushrooms, sliced
1 Tsp. flour
¾ cup reduced sodium chicken broth
1 Tbsp. red wine
1 cauliflower head
¼ cup milk
1 Tsp. butter
1 Tbsp. fat free cream cheese
cooking spray
salt and pepper to taste

Spray a cast iron skillet with cooking spray and place over medium heat. Sauté onions for ten minutes. Add mushrooms and continue to sauté for an additional ten minutes until they begin to caramelize.

In the meantime fill a saucepan halfway with warm water and bring to a simmer over medium heat. Add chicken sausages and cover for 20 minutes.

Fill a large pot with water and bring to a boil. Add cauliflower and cook uncovered for 20 minutes.

When the onions and mushrooms have caramelized sprinkle with flour and stir to combine. Pour in chicken broth and red wine, season with salt and pepper. Bring to a simmer and cook for 10-15 minutes stirring occasionally until thickened.

Remove sausages from pan and discard water. Spray pan with cooking spray and sauté sausages until golden brown on all sides.

Meanwhile, strain cauliflower and place in a food processor with milk, butter, and cream cheese. Pulse until smooth, season with salt and pepper.

To serve place mashed cauliflower and sausages on a plate and cover with gravy.

Serves 2

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{ 1 comment… read it below or add one }

Amanda @ Heart Tree Home March 8, 2012 at 11:13 am

I am way excited to try this recipe. We had bangers and mash in London on vacation last year and loved it! Glad we can incorporate a healthier low carb version into our lives!

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