Thursday, April 18, 2024
    HomeFoodHealthy International Recipe: Bangers and Mash

    Healthy International Recipe: Bangers and Mash

    Bangers and MashA hallmark of classic British food, bangers and mash have taken a turn for the upscale in recent years. But taking this famous meal out of the pub and into the fancy restaurant doesn’t make it any healthier. Usually made with copious amounts of butter, fatty sausage, and rich gravy, traditionally prepared bangers and mash will leave you with a bellyache and in need of a nap. This lighter, fresher version scrimps on neither flavor nor satisfaction, and makes for a comforting and nourishing meal. Leaving the skin on the potatoes adds a healthy does of fiber, and swapping Greek yogurt for butter gives the potatoes and mushy peas a pleasing tangy flavor. When choosing a sausage, look for a leaner variety made with chicken or turkey rather than pork to keep the over all fat and calorie count low.


    • 2 lbs yellow creamer potatoes
    • ½ cup plus 2 tablespoons low fat Greek yogurt
    • 2 cups pearl onions, peeled
    • 2 tablespoons olive oil, divided
    • 4 cloves garlic, divided
    • 4 lean chicken sausages
    • 2 cups frozen peas
    • 4 sage leaves
    • Salt and pepper to taste


    1. Preheat your oven to 400 degrees.
    2. In a large pot, add the potatoes and cover with cold water. Bring up to a boil, and cook until the potatoes are tender, about 10-12 minutes. Mince two of the garlic cloves, and add during the last few minutes of cooking. Drain and allow to cool slightly. Mash with ½ cup Greek yogurt, and season with salt and pepper to taste. Keep warm and set aside.
    3. On a sheet pan, toss the pearl onions with a splash of olive oil, and a sprinkling of salt and pepper. Roast for 10-15 minutes, tossing occasionally, until golden brown and tender.
    4. While the onions are roasting, heat 1 tablespoon of the olive oil in a pan over medium heat, and mince 2 of the garlic cloves, adding them to the pan.
    5. Add the sage leaves to the hot oil, and fry on each side, perfuming the oil.  Remove the sage leaves, and add the sausages to the pan, and cook, turning often, until browned all over.
    6. Add the sausages to the pan in the oven with the onions, and toss everything together. Allow it to roast for 6-8 minutes.
    7. To make the mushy peas, heat a splash of olive oil over medium heat, and add the frozen peas. Cook for 6-8 minutes until warmed through. Season with salt and pepper, and add 2 tablespoons of Greek yogurt once the peas have finished cooking. Mash with a potato masher until you have a slightly creamy texture.
    8. Serve the potatoes on a plate with the sausage sliced in half on top, with the peas and onions on the side. Garnish with a sage leaf if desired.


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