Category Archives for "Sausages"

Sausages with Cauliflower Cheese Mash & Red Wine Gravy

Sausages and Mash is the ultimate comfort food – throw in a red onion gravy made with red wine and beef stock and you get something really heavenly.

This whole dish has less than 500 calories and is perfect if you are on a low carb diet.

In order to keep the calories and carbs low, I’ve substituted cauliflower for potato in the mash.  Even if you are not a fan of cauliflower, give this mash a try as the garlic and cheese give it a whole different flavour (if you enjoy it in this recipe, try it in my Low Carb Cottage Pie too).

And as for the red onion gravy……  You don’t have to use red wine, but, if you happen to have a bottle open and available, it creates an amazing flavour.

[recipe-foody]Serves 2 


for the Red Onion Gravy:

1 tsp butter
1 red onion
a pinch of sugar or sweetener
salt & pepper
1 small glass of red wine
1/3 a stock cube
150ml water
flour to thicken (if required)

4 Lean Sausages

for the Cauliflower Cheese Mash:

1 tsp butter
2 cloves of garlic, peeled
1 small head of cauliflower, blasted in the food processor OR a 330g pack of Cauliflower Couscous
salt & pepper
60g strong cheddar cheese


for the Red Onion Gravy:

  1. Firstly caramelize the onion:  chop it up lengthwise into strips and melt the butter in a saucepan.  Add the chopped onion, turn the heat as low as possible and add a pinch of sugar and the seasoning.  Cook for around 30 minutes, stirring occasionally, until the onion is soft and a little blackened.
  2. Add in the wine, turn the heat up a little and wait for the liquid to reduce by around half.  At this point, crumble in the stock cube and add the water.  Simmer until the gravy has reduced – if needed, dissolve a teaspoon of plain flour or cornflour in a little water and add to the pan to help the gravy thicken.

for the Sausages:

  1. Take out of the fridge 20 minutes before cooking if possible to bring to room temperature.
  2. Heat up a grill or frying pan as hot as possible and add the sausages, cooking for 10 – 12 minutes, turning frequently to sear all of the sides.  Ensure that they are fully cooked inside before serving.

for the Cauliflower Cheese Mash:

  1. Melt the butter in a large saucepan and add in the garlic cloves (note:  these should be peeled but not crushed so that they stay intact – we want a hint of garlic, not an overpowering flavour).
  2. Add in the cauflower couscous, season well and stir so it gets coated with butter.
  3. Cook for approximately 5 minutes, until the cauliflower softens a little.
  4. Add in the cheese and stir until it is melted.
  5. Fish out the garlic cloves and serve.


465 calories | 42g protein | 20g fat  | 23g carbs[/recipe-foody]