#LeanFood Recipe: Low-carb bangers and mash with sage and onion gravy

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Low Carb Bangers & Mash with Sage & Onion Gravy by Joe Wicks
PICTURE: Maja Smend

12 sausages

25g parmesan, grated

40g cheddar, grated

salt and pepper



sage and onion gravy (see recipe, under)

small bunch of parsley, finely chopped

steamed greens

Preheat the grill to maximum.

Deliver a big pan of water to the boil and then chuck in the cauliflower florets and the drained butter beans. Simmer for 15 minutes, or until mushy. Drain the cauliflower and beans completely and return to the warm pan.

While the cauliflower and beans are simmering away, slide the sausages underneath the grill and prepare dinner them for about 12 minutes, turning a few occasions until they’re cooked by way of.

Whereas the cauliflower and beans are scorching, roughly mash the whole thing collectively (you gained’t end up with a clean mash; it is going to nonetheless have texture to it). Add both cheeses and stir in to soften. Add a bit salt and pepper for those who assume it wants it.

By now your sausages must be cooked, so serve up the cheesy mash with three sausages every and a ladleful of sage and onion gravy. Sprinkle with chopped parsley and serve with a healthy portion of steamed greens on the aspect.

Sage & onion gravy

½ tbsp sunflower oil

1 giant onion, finely sliced


6 sage leaves, finely sliced

1 tbsp plain flour

splash of sherry vinegar

500ml hen or beef stock

Make the onion gravy by heating the oil in a saucepan over a medium warmth and adding the sliced onion. Sprinkle in a pinch of salt and prepare dinner the onion slowly for about 10 minutes, stirring recurrently, until very gentle and calmly browned.

Stir in the sage leaves and the flour and, stirring virtually always, prepare dinner for 45 seconds before including the splash of vinegar, boiling it till it has virtually disappeared. Regularly pour in the stock, stirring it nicely earlier than including extra, to keep away from lumps in the gravy. When all the stock is within the pan, deliver the gravy to the boil and then maintain it heat until you’re ready to eat. 

Recipes from Cooking for Family & Buddies: 100 Lean Recipes to Take pleasure in Collectively by Joe Wicks, which is out there from Loot.co.za for R299. Click on here to purchase the e-book

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