Healthier bangers and mash

9 December 2010

Bangers and mashBangers and mash is one of the best-loved British dishes, but is not always the healthiest for our hearts. This recipe incorporates some of the beneficial aspects of Mediterranean eating.

In place of butter and cream, the mash is made with olive oil, providing healthy monounsaturates instead of cholesterol-raising saturates. Instead of serving with onion gravy, which is high in salt, add extra flavour with this spicy pepper relish, which combines healthy Med-influenced ingredients such as garlic and tomatoes.

8 good-quality, reduced-fat-sausages

Grill or oven bake the sausages, according to the packet instructions. For the olive oil mash: Put the potatoes in a large saucepan and cover with water. Place on the heat and bring to the boil.

Simmer for 10-15 minutes until tender. Drain well and return to the pan over a low heat for a few seconds to remove any excess moisture. Using a potato masher or ricer, mash well, adding the olive oil to slacken and flavour the potatoes.

Season with black pepper. For the pepper relish: Dry-fry the cumin seeds for about a minute, until they become fragrant. Add the oil to the frying pan and, when hot, stir in the peppers, garlic and chillies. Turn the heat down as low as possible. Cover and cook slowly for about 40 minutes, stirring from time to time, until the peppers are soft. Add the tomatoes and tomato paste to the softened peppers.

Season and continue to cook, uncovered, over a high heat until the mixture is reduced and thickened slightly – about 5 minutes.

Calories: 519 Fat: 4.66g Saturates: 1.49g Total Sugar: 1.31g Salt: 0.41g