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Bangers and Mash (Low Carb and Gluten Free)

  • Author: Mellissa Sevigny
  • Yield: 4 1x
  • Category: Entree
  • Cuisine: English


  • 4 sausages (I used sweet Italian)
  • 1 cup sliced raw onions
  • 1 Tbsp olive oil
  • 1 Tbsp butter
  • 1/2 cup chicken stock
  • 2 Tbsp red wine (optional)
  • 2 Tbsp heavy cream
  • salt & pepper to taste
  • 2 cups cheesy cauliflower puree
  • chopped parsley to garnish


  1. Cook the sausages in a medium saute pan until browned and cooked through. Remove from the pan and set aside.
  2. Add onions to same pan, along with the butter and olive oil. Cook for 5 – 7 minutes at medium heat until onions are browned and softened. Add chicken stock and red wine (if using) and cook for another 3 – 5 minutes until reduced. Add the heavy cream and cook another 2 minutes. Season with salt and pepper.
  3. Add sausages back to the pan with the onions for a couple more minutes until heated through.
  4. To plate, place 1/2 cup of cauliflower puree in a shallow bowl. Add one sausage to each plate and top with onion gravy. Garnish with chopped parsley or another herb of your choice.


  • Calories: 378
  • Fat: 31g
  • Carbohydrates: 6g net
  • Protein: 15g

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