Healthier Bangers And Mash Recipe

Name: Healthier Bangers And Mash
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 chicken sausages; 1/2 yellow onion; 1 cup mushrooms sliced; 1 teaspoon flour; 3/4 cup reduced sodium chicken broth; 1 tablespoon red wine; 1 cauliflower head; 1/4 cup milk; 1 teaspoon butter; 1 tablespoon fat free cream cheese; cooking spray; salt; pepper

Servings: persons

2 chicken sausages
1/2 yellow onion
1 cup mushrooms sliced
1 teaspoon flour
3/4 cup reduced sodium chicken broth
1 tablespoon red wine
1 cauliflower head
1/4 cup milk
1 teaspoon butter
1 tablespoon fat free cream cheese
cooking spray
salt
pepper

1
Spray a cast iron skillet with cooking spray and place over medium heat. Saute onions for ten minutes. Add mushrooms and continue to saute for an additional ten minutes until they begin to caramelize.
2
In the meantime fill a saucepan halfway with warm water and bring to a simmer over medium heat. Add chicken sausages and cover for 20 minutes.
3
Fill a large pot with water and bring to a boil. Add cauliflower and cook uncovered for 20 minutes.
4
When the onions and mushrooms have caramelized sprinkle with flour and stir to combine. Pour in chicken broth and red wine, season with salt and pepper. Bring to a simmer and cook for 10-15 minutes stirring occasionally until thickened.
5
Remove sausages from pan and discard water. Spray pan with cooking spray and saute sausages until golden brown on all sides.
6
Meanwhile, strain cauliflower and place in a food processor with milk, butter, and cream cheese. Pulse until smooth, season with salt and pepper.
7
To serve place mashed cauliflower and sausages on a plate and cover with gravy.

217

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.
A good 1:1 gluten-free flour blend works well if you need a gluten-free version.
Coconut cream is a reliable plant-based alternative to dairy cream.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 2 chicken sausages, 1/2 yellow onion, 1 cup mushrooms sliced, 1 teaspoon flour, and more.

Yes, Healthier Bangers And Mash falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Healthier Bangers And Mash

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions