Bangers and Mash

Bangers and Mash is a hearty and satisfying dish featuring high-protein chicken sausages served over creamy mashed potatoes, enhanced with a rich onion gravy. This American twist on a classic comfort food is perfect for a cozy dinner.

Ingredients

• Chicken sausages - 300 grams
• Potatoes - 400 grams
• Milk - 100 ml
• Butter - 30 grams
• Onion - 1 medium, sliced
• Beef or vegetable broth - 200 ml
• Olive oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Peel and chop the potatoes into even-sized chunks, then place them in a pot of salted boiling water. Cook for about 15-20 minutes, or until tender.
2. While the potatoes are cooking, heat olive oil in a skillet over medium heat. Add the sliced onion and cook until soft and caramelized, about 10 minutes.
3. Add minced garlic to the onions and cook for an additional minute until fragrant.
4. Pour in the broth to the skillet, bring to a simmer and let it reduce slightly, stirring occasionally.
5. In another pan, cook the chicken sausages according to package instructions until browned and cooked through.
6. Once the potatoes are done, drain them and return to the pot. Add butter and milk, then mash until smooth. Season with salt and pepper to taste.
7. Serve the mashed potatoes topped with the sausages and drizzle the onion gravy over the top. Garnish with fresh parsley.

Nutrition

• Calories: 550
• Protein: 30 g
• Carbs: 60 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 900 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 8 g
• Unsaturated Fat: 10 g
• Water: 0.4 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Contains vitamins and minerals from potatoes and onions, promoting overall health.

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