---

Bangers & Mash

---

Classic Bangers & Mash... With a diabetic twist from me of course! A great way to cut down those carbs found in a hill of potato is to use cauliflower combined with sweet potato! This is a really simplified recipe, as I wanted to create an easy go-to in Winter to keep everyone's tummies full and warm!

If you want a more luxury version, adding a blue or gruyère cheese (ohhh fancy sounding!) or even your families' favourite cheese like an edam or smoked cheddar would be extra yum! Also, if you have some oyster sauce in the fridge, add a Tbsp of that into your gravy sauce for a richer flavour!

---

---

Ingredients

• 8 beef sausages (ideally talk to your butcher to get good quality sausages!)
• 1 head of cauliflower 
• 1 medium sweet potato
• 2 medium white onions 
• 3 cloves garlic 
• 2 cups of beef stock
• 1 1/2 Tbsp wholemeal flour
• 4 Tbsp olive oil
• Salt and pepper to taste

How to

• Heat oven to 180°C fan bake
• Prick the sausages with a fork and p​lace on a baking tray (I put baking paper down first)
• ​Cook in the oven for approximately 20 minutes until they are nice and brown (I cut one open to make sure they are cooked the middle)

While the sausages are cooking:

• ​Peel the sweet potato and cut, along with the cauliflower into 2 - 3 cm square pieces 
• Place sweet potato in a large saucepan and cover with water, then place the cauliflower on top with the lid on 
• ​Bring to boil then turn down to a simmer for 15 minutes or until cooked (should be soft in the middle when you insert a fork)

While the cauliflower & sweet potato are cooking start on the sauce (don't forget the sausages - once they are cooked take them out!)

• Thinly slice the onion and garlic
• Place in a medium frying pan on a medium heat along with 2 Tbsp of olive oil 
• ​Sauté the the onion and garlic until they are starting to brown 
• Note: Make sure you stir regularly so it doesn't burn
• ​Add and stir in the flour for a 30 seconds or so
• Slowly add the beef stock while stirring to make a  sauce
  
• simmer the sauce for 5 -10 minutes to reduce to your desired thickness  
• Add salt and pepper to taste ​

Time to make your mash: 

• Check to make sure the mash and cauliflower are cooked 
• Drain all the water out of the pot just leaving the sweet potato and cauliflower 
• Add 2 Tbsp olive oil, salt and pepper 
• ​Mash with a masher or I use my stick whiz until it is at the texture and consistency you want 

You're ready to serve!

• I like starting first with the mash, t​hen placing 2 sausages on top with a spoon or 3 of the nice rich sauce on top, ​​enjoy !!!!

Made this recipe yourself?
Post your creation & tag us
using @adiabeticsmenu so we can see!

RETURN TO RECIPES HOME