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Healthier Bangers and Mash

 
One serving costs about $3.33 One serving costs about $3.33

$3.33 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 side dish
spoonacular Score:55%

Spoonacular Score: 55%

 

You can never have too many side dish recipes, so give Healthier Bangers and Mash a try. This recipe serves 2 and costs $3.33 per serving. One portion of this dish contains about 24g of protein, 19g of fat, and a total of 349 calories. 1 person were glad they tried this recipe. If you have chicken sausages, butter, reduced sodium chicken broth, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes around around 45 minutes. It is brought to you by Foodista. With a spoonacular score of 53%, this dish is solid. If you like this recipe, take a look at these similar recipes: Vegan Bangers and Low Carb Mash! (Bangers & Mash), ‘bangers & Mash’, and Bangers and Mash.

Ingredients

Servings:
2
2  chicken sausages
chicken sausages
0.5
0.5  yellow onion
yellow onion
1 cup
1 cup mushrooms
mushrooms
1 tsp
1 tsp flour
flour
0.75 cup
0.75 cup reduced sodium chicken broth
reduced sodium chicken broth
1 Tbsp
1 Tbsp red wine
red wine
1
1  cauliflower
cauliflower
0.25 cup
0.25 cup milk
milk
1 tsp
1 tsp butter
butter
1 Tbsp
1 Tbsp fat free cream cheese
fat free cream cheese
some
some salt and pepper
salt and pepper
2  chicken sausages
2
chicken sausages
0.5  yellow onion
0.5
yellow onion
1 cup mushrooms
1 cup
mushrooms
1 tsp flour
1 tsp
flour
0.75 cup reduced sodium chicken broth
0.75 cup
reduced sodium chicken broth
1 Tbsp red wine
1 Tbsp
red wine
1  cauliflower
1
cauliflower
0.25 cup milk
0.25 cup
milk
1 tsp butter
1 tsp
butter
1 Tbsp fat free cream cheese
1 Tbsp
fat free cream cheese
some salt and pepper
some
salt and pepper
Widget by spoonacular.com

Equipment

food processor
food processor
sauce pan
sauce pan
frying pan
frying pan
pot
pot
food processor
food processor
sauce pan
sauce pan
frying pan
frying pan
pot
pot


Instructions

Spray a cast iron skillet with cooking spray and place over medium heat. Saut onions for ten minutes. Add mushrooms and continue to saut for an additional ten minutes until they begin to caramelize. 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. Fill a large pot with water and bring to a boil. Add cauliflower and cook uncovered for 20 minutes. 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. Remove sausages from pan and discard water. Spray pan with cooking spray and saut sausages until golden brown on all sides. Meanwhile, strain cauliflower and place in a food processor with milk, butter, and cream cheese. Pulse until smooth, season with salt and pepper. To serve place mashed cauliflower and sausages on a plate and cover with gravy.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.33
Ingredient
2 chicken sausages
½ yellow onion
1 cup mushrooms
¾ cups reduced sodium chicken broth
1 tablespoon red wine
1 cauliflower
¼ cups milk
1 teaspoon butter
1 tablespoon fat free cream cheese
Price
$2.00
$0.12
$0.53
$0.54
$0.20
$2.99
$0.08
$0.04
$0.15
$6.66
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Nutritional Information

Quickview
348k Calories
23g Protein
19g Total Fat
26g Carbs
17% Health Score
Limit These
Calories
348k
17%

Fat
19g
29%

  Saturated Fat
6g
38%

Carbohydrates
26g
9%

  Sugar
10g
12%

Cholesterol
76mg
25%

Sodium
1137mg
49%

Alcohol
0.8g
4%

Get Enough Of These
Protein
23g
47%

Vitamin C
142mg
173%

Folate
181µg
45%

Vitamin K
45µg
43%

Potassium
1190mg
34%

Vitamin B6
0.64mg
32%

Vitamin B5
2mg
28%

Vitamin B2
0.47mg
28%

Fiber
6g
27%

Manganese
0.52mg
26%

Phosphorus
239mg
24%

Vitamin B3
4mg
23%

Copper
0.33mg
17%

Vitamin B1
0.22mg
15%

Iron
2mg
14%

Magnesium
55mg
14%

Calcium
117mg
12%

Selenium
8µg
11%

Vitamin A
510IU
10%

Zinc
1mg
9%

Vitamin B12
0.27µg
4%

Vitamin D
0.57µg
4%

Vitamin E
0.34mg
2%

covered percent of daily need

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