By Nicola Dewey The 1:1 Diet Consultant
STEP 3/4 Toad in the hole with onion gravy
10 steps
Prep:10minCook:40min
Another low-calorie version of a timeless family favourite. Study the labels on reduced-fat sausages carefully — different brands can vary considerably in their calorie content (60–150kcal per sausage) and fat content (1–8g fat per sausage). Opt for the lowest.
Updated at: Thu, 17 Aug 2023 13:46:50 GMT
Nutrition balance score
Great
Glycemic Index
54
Low
Glycemic Load
26
High
Nutrition per serving
Calories457.6 kcal (23%)
Total Fat16 g (23%)
Carbs47.7 g (18%)
Sugars9.7 g (11%)
Protein31 g (62%)
Sodium1056.2 mg (53%)
Fiber7.4 g (26%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
60gplain flour
1egg
medium
150mlskimmed milk
freshly ground black pepper
3 sprigsfresh rosemary
thyme
chopped
low calorie oil spray
4 x 57greduced-fat sausages
140gbroccoli
separated into florets
140gcauliflower
separated into florets
For the onion gravy
Instructions
Step 1
Preheat the oven to 220°C, Gas Mark 7.
Step 2
Whisk the flour, egg and milk until smooth with no lumps. Beat in the black pepper and herbs. Stand for 10 minutes.
Step 3
Lightly spray a non-stick ovenproof dish with oil. Add the sausages and cook in the preheated oven for 15 minutes.
Step 4
Pour the batter around the sausages and return to the oven. Cook for 20–25 minutes, until well-risen, crisp and golden.
Step 5
Meanwhile, cook the onion in the vegetable stock in a pan over a low heat, until softened and golden. Stir in the gravy granules and cook gently, stirring until thickened. If the gravy is too thick, add more stock to thin it to the required consistency.
Step 6
Serve the toad in the hole immediately with the onion gravy and some steamed broccoli and cauliflower.
Step 7
Vegetarians can enjoy this dish if they use Quorn sausages. Two 50g Quorn Sizzling Bangers have approximately the same number of calories and fat grams as reduced-fat pork sausages.
Step 8
Step it up...
Step 9
Try halved mushrooms in place of sausages. Cook in the oil-sprayed pan for 5 minutes, then add the batter and bake as above. 200g chestnut mushrooms will save you 130kcal per portion plus 3.5g fat, making it applicable to Step 4.
Step 10
When you move on to Step 5, save 56kcal per serving by using 2 x 50g regular Quorn sausages instead of pork ones.
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