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Bangers and Mash

Recipe submitted by Pro Cyclist Hannah Barnes


  • 1 and 1/2 pounds (24 oz.) rutabaga
  • Dash of salt and freshly ground black pepper
  • 2 leeks
  • 2 apples
  • Cooking spray
  • 2 red onions
  • 12 oz. low-fat pork sausages
  • 21 oz. (2 and 1/2 cups) low-sodium chicken stock
  • 2 level teaspoons corn flour
  • 2 level teaspoons Dijon mustard
  • Freshly chopped coriander to garnish


  • Roughly chop the swede, place in a pan of boiling water and cook for 12-15 minutes. Drain, season to taste and mash.
  • Meanwhile, slice the leeks, add to a pan of boiling water and cook until tender. Peel, core and chop the apples, fry in low-calorie cooking spray until soft. Fold the leek and apple into the mash, set aside and keep warm.
  • Heat a pan sprayed with low-calorie cooking spray. Slice the onions and fry for 5 minutes. Remove with a slotted spoon and set aside. Add the sausages to the pan, fry for 10 minutes, remove and set aside.
  • Pour the stock into the pan and bring to the boil. Blend the corn flour with 4 teaspoons water, add to the pan with the mustard and stir until thickened. Add the sausages and onions, simmer for 3 minutes.
  • To serve, divide the mash between 4 plates, add the sausages and onion gravy and sprinkle with coriander.


4 servings

Nutritional Information

Amount Per Serving:
Calories: 376
Calories from fat: 144
Total Fat: 16g
Saturated Fat: 4g
Cholesterol: 57mg
Sodium: 700mg
Total Carbohydrates: 44g
Dietary Fiber: 8g
Sugars: 23g
Protein: 22g

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