Recipes · British · Main Courses
Bangers and Mash
One serving has 875 kcal and 31 g protein, and at least a fifth of a woman's daily need of pyridoxine (86%), niacin (81%), cobalamin (68%), selenium (59%), thiamin (57%) and phosphorus (56%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (554 g)
- Difficulty: Easy
- Diets: High protein
- Contains: beef, celery, dairy, gluten, pork
Ingredients
- 150 g Pork sausages, fresh
- 220 g Potatoes, russet, raw
- 20 g Butter, unsalted
- 40 g Milk, whole
- 60 g Onions, raw
- 50 g Beef broth
- 8 g Flour, all-purpose
- 5 g Vegetable oil
- 0.3 g Salt
- 0.2 g Black pepper
Method
- Prick the sausages lightly and fry in the oil over medium heat for 12-15 minutes, turning occasionally, until browned all over and cooked through (juices run clear, 74 °C/165 °F); keep warm.
- Peel and boil the potatoes in salted water for 15-18 minutes until tender, then drain and mash with the butter and milk until smooth.
- In the same pan used for the sausages, soften the sliced onion for 8-10 minutes until deep golden.
- Sprinkle in the flour, cook for 1 minute, then gradually whisk in the beef broth and simmer 3-4 minutes until glossy and thickened into an onion gravy.
- Season the mash and gravy with salt and pepper, then serve the sausages on the mash with the onion gravy spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 875 kcal | 41% |
| Carbohydrates | 54.9 g | |
| Water | 399 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 31.3 g | 65% |
| Tryptophan | 0.27 g | |
| Threonine | 0.96 g | |
| Isoleucine | 1.1 g | |
| Leucine | 2 g | |
| Lysine | 1.9 g | |
| Methionine | 0.62 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.81 g | |
| Valine | 1.2 g | |
| Histidine | 0.8 g | |
| Fat | 60.1 g | |
| Monounsaturated | 21 g | |
| Polyunsaturated | 10.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.8 g | |
| Saturated | 23.1 g | |
| Trans-Fats | 0.19 g | |
| Cholesterol | 152 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.36 mg | 40% |
| Iron | 4 mg | 22% |
| Magnesium | 86.6 mg | 28% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 392 mg | 56% |
| Potassium | 1,561 mg | 33% |
| Selenium | 32.6 µg | 59% |
| Sodium | 1,444 mg | |
| Zinc | 4 mg | 50% |
| Thiamin (vitamin B1) | 0.63 mg | 57% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 11.4 mg | 81% |
| Pantothenic acid (vitamin B5) | 2 mg | 40% |
| Pyridoxine (vitamin B6) | 1.1 mg | 86% |
| Folate (vitamin B9) | 63.5 µg | 16% |
| Cobalamin (vitamin B12) | 1.6 µg | 68% |
| Choline | 121 mg | 28% |
| Vitamin A | 196 µg | 28% |
| Vitamin C | 17 mg | 23% |
| Vitamin D (D2 + D3) | 106 IU | 18% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 15.7 µg | 17% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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