Kevin's sausage and mash

picture of a plate with sausage and mashServes 4
£2 per portion
Preparation time: 20 minutes
Cooking time: 25 minutes

320 calories per portion.

 

Ingredients

  • 4 carrots, chopped
  • 300g swede or turnip, cut into chunks
    700g potatoes, cut into chunks
  • 8 reduced-fat sausages, or for a vegetarian
    option try vegetarian sausages
  • 1 tsp vegetable oil
  • 1 large red onion, thinly sliced
  • 100ml reduced-salt vegetable or chicken stock
  • 200ml cold water
  • 1 tbsp fresh parsley, chopped
  • 1 tsp dried mixed herbs
  • 2 tbsp corn flour blended with 1 tbsp of
    cold water
  • 1 pinch ground black pepper

Method

  1. Cook the carrots, swede or turnip and potatoes in a large saucepan of gently boiling water for about 20 minutes, until tender.
  2. Meanwhile, preheat the grill. Arrange the sausages on the grill rack and start to cook them when the vegetables have been cooking for 10 minutes. Grill them for 10-12 minutes, turning often.
  3. At the same time, start to make the red onion gravy. Heat the vegetable oil in a large non-stick frying pan and add the onion, cooking until soft and lightly browned - about 3-4 minutes.
  4. Pour in the stock and water, add the herbs, then simmer for 4-5 minutes. Add the blended corn flour and stir until thickened. Keep hot over a low heat.
  5. Drain and mash the vegetables, seasoning with black pepper to taste. Serve 2 sausages per person with the delicious red onion gravy.

Public Health England recommends no more than 2,000 calories a day for women and 2,500 for men. Aim for 400 calories at breakfast, and 600 for lunch and 600 dinner, leaving room for a couple of healthy snacks.

Was this page helpful?

Very poor
Poor
Neither good nor poor
Good
Very good