Low Fat Bangers and Mash

Savor the comforting flavors of traditional pub fare with a healthy twist in this Low Fat Bangers and Mash recipe. Featuring protein-packed low-fat chicken sausages, velvety cauliflower-potato mash, and a rich, tangy onion gravy, this dish delivers indulgent comfort without the extra calories. The mash gets its creamy texture from skim milk and cauliflower, beautifully seasoned with garlic powder and black pepper for a guilt-free alternative to heavy mashed potatoes. Meanwhile, the caramelized onion and balsamic vinegar gravy adds a burst of umami to every bite. Ready in just 45 minutes, this dish is perfect for weeknight dinners or cozy meals for the family. Packed with nutritious ingredients, it’s a satisfying and heart-healthy option that doesn’t skimp on flavor.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

While the sausages are cooking, prepare the onion gravy. Peel and thinly slice the brown onion.

Step 5

In another skillet, heat the remaining tablespoon of olive oil over medium heat. Add the sliced onion and cook until translucent, about 5 minutes.

Step 6

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.

Step 7

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.

Step 8

Enjoy your low-fat bangers and mash immediately for a delightful and comforting meal.

Nutrition Facts

Serving size	(2453.8g)

Amount per serving	% Daily Value*
Calories	1940.4

Total Fat 63.2g	0%
Saturated Fat 13.6g	0%
Polyunsaturated Fat 2.9g
Cholesterol 483.7mg	0%
Sodium 8237.4mg	0%
Total Carbohydrate 161.1g	0%
Dietary Fiber 29.0g	0%
Total Sugars 36.2g
Protein 180.0g	0%

Vitamin D 53.7IU	0%
Calcium 563.7mg	0%
Iron 13.9mg	0%
Potassium 7374.2mg	0%

*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.

Source of Calories

Fat: 29.4%

Protein: 37.2%

Carbs: 33.3%