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Sausage and Mash with Onion Gravy and Peas

Preparation: 10 mins

Cooking: 30 mins

Serves 4, costs under £4.00

Ingredients

  • 8 Pork Sausages (400g) (Reduced Fat)
  • 2 Onions (300g) (Medium Sized)
  • ½ Teaspoons Mixed Herbs (1g)
  • ½ Teaspoons Mustard (4g)
  • 1 Vegetable Stock Cube (7g) (Reduced Salt )
  • 1 Pints Water (600ml) (Boiling)
  • 1 Pinch Ground Black Pepper (1g)
  • 1 Tablespoons Vegetable Oil (10g)
  • 2 Teaspoons Plain Flour (14g) (Level Spoonfuls)
  • 10 Potatoes (850g) (Medium Sized)
  • 5 Teaspoons Low Fat Spread (25g) (For The Mash)
  • 1 Pinch Ground Black Pepper (1g) (For The Mash)
  • 10 Tablespoons Frozen Green Peas (300g) (Frozen)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

To make the sausages and onion gravy:

  1. Heat the oil in a frying pan. Add the sausages to the pan and fry for 10 minutes, turning occasionally.
  2. Peel and slice the onions and add to the pan once the sausages are golden brown on all sides.
  3. Crumble the stock cube into the boiling water and add the dried herbs and mustard. Mix well.
  4. Add the stock to the pan, leaving a small amount of stock to mix with the flour. Mix the flour and stock into a paste.
  5. Bring the stock to the boil and simmer gently for 2-3 minutes. Add the paste and stir with a fork or whisk until the gravy has thickened. Add black pepper to taste.
 

To make the mash and peas:

  1. Peel the potatoes and chop them into small cubes.
  2. Boil the potatoes in a pan of boiling water until they are tender.
  3. Drain the potatoes and mash with the low fat spread with a fork or masher. Add black pepper to taste.
  4. Cook the peas in a saucepan of boiling water for 2-3 minutes.
  5. Serve the sausages, mash and peas with onion gravy poured on top.

Nutritional Information


Per 100g
Per 412g serving (% ref. intake)

Energy Kcals
82.00
438.00 (22.00%)
Energy Kj
345.00
1844.00 (22.00%)
Protein
5.50g
29.70g
Total Fat
1.90g
10.20g (15.00%)
Saturated Fat
0.50g
2.60g (13.00%)
Carbohydrates
9.60g
51.30g
Total Sugars
1.50g
7.80g (9.00%)
NSP Fibre
2.10g
11.30g
Sodium
127.00g
680.00g
Salt
0.30g
1.70g (29.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.