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By HighSatiety diet: Meals that keep you fuller for longer.

(Bangers & Mash) - Homemade Sausages, Smashed Jersey Royals & Onion Gravy

1 step
Prep:10minCook:30min
Bangers and Mash is one of the UK's favourite dishes, however ultra-processed sausages and high energy dense ingredients don’t make for a healthy or satiating meal. Therefore, our recipe uses homemade sausages and eliminates the higher calorific ingredients to make both a high protein and low energy density dish. It still tastes amazing though. You can also add garden peas or mushy peas to reduce the energy density further.
Updated at: Mon, 09 Sep 2024 09:24:32 GMT

Nutrition balance score

Great
Glycemic Index
68
Moderate
Glycemic Load
32
High

Nutrition per serving

Calories474.8 kcal (24%)
Total Fat14.9 g (21%)
Carbs47.5 g (18%)
Sugars7.2 g (8%)
Protein39.1 g (78%)
Sodium1045.9 mg (52%)
Fiber5.3 g (19%)
% Daily Values based on a 2,000 calorie diet

Instructions

Step 1
Finely chop the spring onion and garlic and place these in a large bowl with the spices. Add the breadcrumbs and mince and season with a pinch of salt and pepper. Crack and whisk one egg and add this to the sausage mixture. Use your fingers to mix all these ingredients, then shape them into 8 evenly sized sausages. Cut the potatoes in half and boil them in slightly salted water until soft. Drain and rinse them in a colander then return them to the pan with the milk yoghurt and remaining salt. Mash together until the potato is fluffy. Add additional seasoning if required. Heat a tablespoon of olive oil in a large saucepan and add the chopped onions. Stir for around 15 minutes then add the beef stock. Continue stirring and allow this gravy to reduce to enhance the flavours. Mix one tablespoon of olive oil and Worcestershire sauce together and heat this in a large frying pan over medium heat. Add the sausages and cook them for 10-15 minutes until all sides are nicely browned and the centre is fully cooked through and piping hot. Serve a quarter of the mash in a bowl topped with 2 sausages and a quarter of the onion gravy. Suggested servings: Four.

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