- 8 Reduced Fat (400g) Pork Sausages
- 2 Medium Sized (300g) Onions
- ½ Teaspoons (1g) Mixed Herbs
- ½ Teaspoons (4g) Mustard
- 1 Reduced Salt (7g) Vegetable Stock Cube
- 1 Pint (600ml) Water
- 1 Pinch Ground Black Pepper
- 1 Tablespoons (10g) Vegetable Oil
- 2 Level Spoonfuls Teaspoons (14g) Plain Flour
- 10 Medium Sized (850g) Potatoes
- 5 Teaspoons (25g) Low Fat Spread
- 1 Pinch Ground Black Pepper
- 10 Frozen Tablespoons (300g) Frozen Green Peas
Always check the label of each ingredient for allergy warnings.
To make the sausages and onion gravy:
- Heat the oil in a frying pan. Add the sausages to the pan and fry for 10 minutes, turning occasionally.
- Peel and slice the onions and add to the pan once the sausages are golden brown on all sides.
- Crumble the stock cube into the boiling water and add the dried herbs and mustard. Mix well.
- 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.
- 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:
- Peel the potatoes and chop them into small cubes.
- Boil the potatoes in a pan of boiling water until they are tender.
- Drain the potatoes and mash with the low fat spread with a fork or masher. Add black pepper to taste.
- Cook the peas in a saucepan of boiling water for 2-3 minutes.
- Serve the sausages, mash and peas with onion gravy poured on top.
Time Saver Tips
Another quick way to thicken gravy is to stir in a tablespoon of cornflour. Or you could try using a reduced-salt gravy mix.
Tips for Kids
Your wee one will love to mash the potatoes – your very own little helper in the kitchen! Some kids might prefer gravy without onions, and it’s still tasty without them. You could even add extra veg – like carrots or sweetcorn with the peas. This can be fresh, frozen or out of a can. Using reduced fat or veggie sausages is an easy way to make this super healthy, so there’s less fat on their plates.
Based on a single serving of 412g
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.