20% off probiotics and enzymes. Shop now.
plus get free shipping on orders over $25. Order by 6 p.m. ET Ships same day. Learn more.
Reorder products. See your order history.
FREE SHIPPING on orders of $25 or more.

How to get FREE Shipping:
1. Place your online order of $25 or more*
2. Ship to an address within the United States (including U.S. territories)
3. Your shipment should arrive within 2-6 business days from your order

* Your total purchase must reach the designated amount after any discounts are applied and prior to the costs of shipping and tax.
Order by 6, We'll Ship the Same Day

Domestic orders placed Monday - Friday by 6 p.m. Eastern Time will be packed and shipped the same day, pending verification of billing information and the shipping method selected. International orders and orders containing gift cards, out-of-stock items or refrigerated items will be processed as quickly as possible, but won't necessarily be shipped out the same day.

Excludes all orders placed on major US holidays (Memorial Day, Independence Day, Labor Day, Thanksgiving Day, Christmas Day and New Year's Day).


Health Guides
Health Concerns
Vitamin Guide
Herbal Remedies
Weight Control
Sports & Fitness
Women's Health
Men's Health
Safety Checker
Food Guide
Personal Health Tools
 Print this article

Healthier Bangers and Mash

Related recipes: Main Dishes, High-Fiber Diet
Healthier Bangers and Mash: Main Image

Quick Facts

Servings: 2
Prep Time: 15 min.
Cook Time: 50 min.
Total: 1 hr. 5 min.
Kris Mullen
Bangers and mash--fun to say, and always tasty and satisfying to eat!


  • 2 large chicken sausages
  • 1/2 yellow onion
  • 1 1/2 cups mushrooms, sliced
  • 1 tsp flour
  • 3/4 cup reduced sodium chicken broth
  • 1 Tbs red wine
  • 1 cauliflower head
  • 1/4 cup milk
  • 1 tsp butter
  • 1 Tbs fat-free cream cheese
  • Cooking spray
  • Salt and pepper to taste


  • Spray a cast-iron skillet with cooking spray and place over medium heat. Saute onions for 10 minutes. Add mushrooms and continue to saute for an additional 10 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 to 15 minutes, stirring occasionally, until thickened.
  • Remove sausages from pan and discard water. Spray pan with cooking spray and saute 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.

Nutrition Facts

Calories 437
  Calories from Fat 92 (21%)
(16%)Total Fat 10g
(19%)Saturated Fat 4g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
(35%)Cholesterol 106mg
(42%)Sodium 999mg
(73%)Potassium 2547mg
Total Carbohydrate 50g
(82%)Dietary Fiber 20g
Sugars 21g
Sugar Alcohols 0g
(92%)Protein 46g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US-registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.

sign up. save 10%

invalid email address entered. please try again.

almost there! click sign me up for exclusive coupons, great deals, early access to sales and info on how to stay healthy & fit.  view our privacy policy.
*first time customers only