Low Sodium Bangers and Mash

Savor the comforting flavors of classic British cuisine with this heartwarming Low Sodium Bangers and Mash recipe—a healthier twist on a beloved comfort food. Featuring juicy low sodium chicken sausages, creamy mashed potatoes, and a rich caramelized onion gravy, this dish delivers all the indulgence without the guilt. The mashed potatoes are made velvety-smooth with a touch of unsalted butter and milk, while the onion gravy adds a burst of savory depth, thickened with a cornstarch slurry for a silky finish. Perfect for those watching their sodium intake, this recipe is a satisfying dinner option that's as easy to make as it is delicious. Garnished with fresh parsley for a pop of color, this wholesome meal is ready in under an hour and sure to impress at the dinner table.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Once the onions are caramelized, add the low sodium chicken broth to the skillet. Bring it to a simmer.

Step 5

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.

Step 6

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.

Step 7

Slice the cooked sausages diagonally into pieces. On each serving plate, place a generous portion of mashed potatoes and top with slices of sausage.

Step 8

Drizzle the onion gravy over the sausages and mashed potatoes. Garnish with fresh parsley and serve immediately.

Nutrition Facts

Serving size	(1583.7g)

Amount per serving	% Daily Value*
Calories	1792.3

Total Fat 95.5g	0%
Saturated Fat 35.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 344.0mg	0%
Sodium 1459.5mg	0%
Total Carbohydrate 145.5g	0%
Dietary Fiber 17.1g	0%
Total Sugars 16.7g
Protein 86.8g	0%

Vitamin D 53.7IU	0%
Calcium 329.3mg	0%
Iron 9.6mg	0%
Potassium 4640.3mg	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: 48.1%

Protein: 19.4%

Carbs: 32.5%