Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Bangers and mash, made on-plan.
Equipment: Roasting tin or frying pan; saucepan
Measures and names
Ingredients
- 8 good-quality, high-meat sausages
- 1 large cauliflower, for mash
- 40 g butter
- 2 onions, sliced
- 1 tbsp oil
- 300 ml beef stock
- 1 tsp wholegrain mustard
- Salt and black pepper
Method
- Roast or fry the sausages for 20–25 minutes, turning, until browned and cooked through.
- Meanwhile, boil the cauliflower for 8–10 minutes, until very tender. Drain thoroughly and steam-dry, then mash with the butter and season well.
- Cook the onions slowly in the oil for 10–12 minutes, until soft and deeply golden — this slow caramelising is what makes the gravy.
- Add the stock and mustard and simmer for 5 minutes, until reduced and glossy.
- Serve the sausages on the cauliflower mash with the onion gravy poured over. Taste before adding salt — the sausages already season the dish.
Swaps and tips
Check the label: choose sausages with at least 90% meat and no rusk or fillers. Gluten-free sausages make the whole dish gluten-free.
Add carbs for the family (optional)
For the family, serve with mashed or boiled potatoes instead of (or alongside) the cauliflower mash. Choose high-meat sausages to keep them real food.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 24 g | 14 g | 5 g | 41 g | 534 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
