Bangers & Mash (Sausages & Mashed Potatoes)

With the right ingredients, even this guilty indulgence can fit into a healthy lifestyle.

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Ingredients

For the sausages:

1. ½ lb / 227 g extra lean pork mince (ground)
2. ½ lb / 227 g extra lean beef or lamb mince (ground)
3. 6 oz / 180 g light non-hydrogenated vegetable suet
4. 3 slices SWG or wholemeal/whole grain bread, toasted, and ground into breadcrumbs
5. 1 tsp / 5 g low-sodium seasoning salt
6. ½ tsp / 2½ g ground lemon pepper
7. ½ tsp / 2½ g ground black pepper
8. ¼ tsp / 1⅛ g grated nutmeg
9. ¼ tsp / 1⅛ g mace
10. ⅛ tsp / 0.7 g dried thyme
11. ⅛ tsp / 0.7 g dried marjoram
12. ⅛ tsp / 0.7 g dried sage
13. 2 tsp / 10 g onion powder
14. 2 tsp / 10 g finely grated lemon rind
15. 1 large omega-3 or grass-fed egg
16. Prepared sausage casing (optional*)



For the mashed potatoes:

17. 1⅔ lb / ¾ kg Maris Piper (or Russet Burbank) potatoes, well-scrubbed and cut into chunks
18. 2½ Tbsp / 75 ml single cream (or half and half)
19. 2½ Tbsp / 75 ml organic grass- or pasture-raised milk
20. 1 Tbsp / 15 g butter



For the gravy sauce:

21. 1 Tbsp / 15 g g unsalted butter
22. 2 Tbsp / 30 ml ml olive oil
23. 3 onions, sliced
24. 2 cloves garlic, chopped
25. 1 tsp / 5 g sugar
26. 1 tsp / 5 gm resh thyme
27. ⅔ cup / 150 ml red wine
28. 1⅔ cup / 400 ml low-sodium beef stock

Directions

Sausages

1. Knead together the pork, beef or lamb, suet, and breadcrumbs.
2. Stir the salt, pepper, cayenne, nutmeg, mace, thyme, marjoram, sage, onion powder and lemon peel into the egg, and then knead into the meat mixture.
3. Firmly stuff the mixture into the casings. *If you can’t get sausage casings, shape the sausage mixture into patties instead of link sausages). Prick any air pockets with a pin.
4. Poach, broil, grill, or fry before serving.



Serve alone, with mash, and/or gravy sauce (recipe below).Raw sausages can be refrigerated for 3 days, cooked sausages for 1 week. They can also be frozen (raw, poached, or broiled) for 3 months.




Mashed Potatoes

5. Cook the potatoes for 20 minutes in a pan of boiling water.
6. When cooked, drain and season with salt and pepper
7. Add the butter, milk and single cream
8. Mash together until smooth



Gravy Sauce

9. Warm the butter and the oil in a pan over a medium heat and add the onions and garlic. Cook for 4 minutes, stirring occasionally.
10. Add the sugar and cook for 2 minutes
11. Add the thyme and red wine and cook gently until reduced by two-thirds.
12. Add the beef stock and reduce further by four-fifths.

To serve, place the sausages on warm plates with the mashed potatoes , along with the gravy sauce on the side to be poured over the plate to taste.

Serving size: 1 sausage, ½ cup mashed potato

Exchanges per Serving: 1⅓ Carbs, 1½ Protein, 3 Fat

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