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Healthier bangers and mash


Serves: 2
timePrep time: 20 mins
timeTotal time:
Healthier bangers and mash
Recipe photograph by Toby Scott

Healthier bangers and mash

Chicken sausages with sundried tomato gravy and bean mash – a delicious, slimmer dinner for two!

Serves: 2
timePrep time: 20 mins
timeTotal time:

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Nutritional information (per serving)
Calories
337Kcal
Fat
5gr
Saturates
2gr
Carbs
28gr
Sugars
4gr
Fibre
11gr
Protein
40gr
Salt
3.2gr

Angela Boggiano

Angela Boggiano

Angela is a freelance food writer, stylist and recipe developer who has worked in the industry for over 20 years. Testament to her Italian roots, she is always planning one meal ahead and good food is at the forefront of her mind.
 
See more of Angela Boggiano’s recipes
Angela Boggiano

Angela Boggiano

Angela is a freelance food writer, stylist and recipe developer who has worked in the industry for over 20 years. Testament to her Italian roots, she is always planning one meal ahead and good food is at the forefront of her mind.
 
See more of Angela Boggiano’s recipes

Ingredients

  • 6 Heck Chicken Italia sausages, or other reduced fat sausages
  • 1 tsp olive oil
  • 2 shallots, finely sliced
  • 1 tsp smoked paprika
  • 1 tsp tomato purée
  • ½ tbsp cornflour
  • 300ml vegetable stock (use GF stock if required)
  • 1 tbsp sundried tomato paste (from a 90g jar)
For the white bean mash
  • 1 x 400g tin cannellini beans, rinsed and drained
  • 100ml vegetable stock (use GF stock if required)
  • grated zest ½ lemon

Step by step

  1. Preheat the grill to high and put the sausages on the grill pan to cook, turning regularly until cooked and golden, about 10-15 minutes.
  2. Meanwhile, heat the oil in a frying pan and gently cook the shallots for 5 minutes until starting to soften. Stir in the smoked paprika and tomato purée and cook for just a minute. Stir in the cornflour, then gradually add the vegetable stock and simmer for 5 minutes. Stir in the sundried tomato paste and cook for just a minute.
  3. Place the cannellini beans in a saucepan with the stock and lemon zest and a pinch of salt, bring to a simmer and cook for a few minutes until the beans are softened and the liquid has reduced somewhat. Whiz until smooth in a food processor, or use a potato masher for a coarser texture.
  4. Serve the sausages on the mash with the gravy poured over, with some peas and greens on the side.

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