Skip to main content

Healthy Bangers and Mash

Image may contain Cutlery Spoon Food Dish Meal Plant and Fork

A classic twist on your basic meat-and-potatoes meal, chicken sausages and squash keep things healthy.

Recipe information

  • Total Time

    45 minutes

  • Yield

    4 Servings

Ingredients

1 3-pound butternut or buttercup squash, peeled, cut into 1-inch dice
4 tablespoons olive oil, divided
Kosher salt and freshly ground black pepper
4-6 4-ounce chicken or turkey sausages
1 medium onion, peeled, cut into wedges with root end still attached
1 cup low-salt chicken broth
1 tablespoon Dijon mustard

Preparation

  1. Step 1

    Place a steamer basket in a large pot. Pour in water to a depth of 2" and bring to a boil over high heat. Add squash to pot, cover, and steam until completely tender, about 20 minutes. Transfer squash to a large bowl; add 3 Tbsp. oil and, using a potato masher or fork, crush into a chunky purée. Season to taste with salt and pepper. Cover and set aside.

    Step 2

    Meanwhile, heat remaining 1 Tbsp. oil in a large skillet over medium heat. Cook sausages, turning occasionally, until brown and cooked through, about 15 minutes (alternatively, roast them in a 400° oven for about 20 minutes). Transfer sausages to a plate. Add onion to skillet and cook, stirring occasionally, until golden and softened, 5–8 minutes. Stir in broth and cook until slightly thickened and reduced by half, about 5 minutes. Remove from heat and whisk in Dijon mustard; season to taste with salt and pepper. Serve sausages with pan gravy spooned over and squash purée alongside.

Nutrition Per Serving

One serving contains: Calories (kcal) 510 Fat (g) 27 Saturated Fat (g) 8 Cholesterol (mg) 120 Carbohydrates (g) 48 Dietary Fiber (g) 9 Total Sugars (g) 12 Protein (g) 26 Sodium (mg) 1370
Read More
Turn humble onions into this thrifty yet luxe pasta dinner.
Keep this easy frittata recipe on hand for quick breakfasts, impressive brunches, and fridge clean-out meals.
This one-pot dinner cooks chicken thighs directly on top of a bed of flavorful cilantro rice studded with black beans for a complete dinner.
Put that half-full tub to use with recipes that go beyond the Italian American classics.
Like Sri Lankan cashew curry and vegan stuffed shells.
Glossy, intensely chocolaty, and spiked with coffee and sour cream, this Bundt is the ultimate all-purpose dessert.
Filberts, goobers, scaly bark nuts: Explore the world beyond almonds in this guide.
Use this simple vinaigrette to dress a plate of greens, some steamed potatoes, or anything else that strikes your fancy.