Sausage and mash is a simple dish and not something you’d associate with a being a healthy meal, but stick with me!
It’s lovely to be able to have something that’s considered comfort food but a healthy lean version that’s family friendly too!
This is one of the many recipes I created when I followed the 90 Day Plan by The Body Coach. Simply use your plans ingredient amounts instead of those shown in the recipe. There are 220 Create Your Own (CYO) friendly recipes in my app and on this website.
Ingredients for 1 serving
| 223 g | chicken breast sausages | 116 g | mushrooms, sliced | 68 g | leeks, cut into 5mm pieces | 273 g | potatoes | 6 g | butter | 23 g | reduced fat sour cream | 149 g | broccoli | 25 ml | water | salt and pepper |
Method
- Pre-heat your oven to 190°C fan/400°F and line a baking sheet with non stick foil.
- Place the chicken sausages onto the baking sheet and bake them for approximately 30 minutes until they are cooked.
- Peel the potatoes and cook them in boiling water.
- They are cooked when a knife goes through the potato flesh easily.
- Drain them and either use a potato masher or ricer to mash the potatoes.
- Stir through the butter using a wooden spoon until the butter is well incorporated.
- Season with salt and pepper to taste and stir in the reduced fat sour cream. This is going to make the mash really creamy.
- Take a frying pan and put it on a medium heat, add the mushrooms and a sprinkle of salt to release their natural juices.
- After a couple of minutes add the leeks and the water.
- Pop a lid on for a few minutes to soften the leeks.
- Steam the midget trees to your liking and start to plate up.
- If you’ve made the mash in advance you can warm it on a gentle heat.
Recipe Notes
- For those on 2018 BC plans, chicken breast can be swapped for lean chicken/turkey breast sausages, but reduce grams by 25%.
- There are many chicken sausages on the market and I use chicken breast sausages. You may not think there would be much difference between chicken breast and chicken thigh sausages, but the macros are quite different!
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