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
Like miso-peanut hibachi chicken and spring orzotto.
The magic of this hibachi chicken recipe comes from a combination of miso and peanut butter and how it beautifully caramelizes when it hits the grill.
Keep this easy frittata recipe on hand for quick breakfasts, impressive brunches, and fridge clean-out meals.
Chicken breasts reach their full potential in this spicy, saucy stir-fry with blistered green beans.
Using two entire lemons—pith, skin, and all—cranks up the citrus flavor in this classic dessert.
Turn humble onions into this thrifty yet luxe pasta dinner.
Like carrot farro salad and chicken paella.
The secret to extra-fluffy stack? A splash of cold, bubbly seltzer.