It’s funny. Given a choice, I wouldn’t ordinarily choose to eat ‘bangers and mash’ for tea. But now I’m watching my weight I love this Sausages and Rich Onion Gravy equivalent from The Hairy Dieters for three reasons.
1. I didn’t know you could eat sausages on a ‘diet’. 2. With a small accompaniment of mashed potato and/or vege the cost per portion comes in at under a £1 and 3. the ‘rich onion gravy’ sauce made with beef stock, tomato ketchup and Worcestershire sauce is bloody lovely!
If you’ve got some ‘bangers’ leftover, why not give ‘Biker Breakfast Muffins’ a whirl which is another budget-friendly breakfast winner.
Recipe: Sausages and Rich Onion Gravy
Calories: 242 per portion (without mash)
Book: The Hairy Dieters Eat for Life
Prep time: Approx 10 mins
Cooking time: Approx 20 mins
- ½ tsp sunflower oil
- 8 lean pork sausages
- 1 ½ medium onions (thinly sliced)
- 300ml beef stock (made with ½ stock cube)
- 2 tbsp tomato ketchup
- 1 tbsp Worcestershire sauce
- 2 tsp cornflour
- 1 tbsp cold water
- Flaked sea salt
- Freshly ground black pepper
Cost per portion: Approx *£0.71 (without mash and/or vege). *cost based on Tesco prices – December 2022.
Method: Brush a large non-stick frying pan or saute pan with the sunflower oil and fry the sausages over a medium heat for 5 minutes, turning occasionally, until they’re golden brown all over.
Add the onions to the pan, turn down the heat slightly and fry for 8-10 minutes until the sausages are cooked and the onions are softened and golden brown, stirring regularly.
Pour the stock into the pan, add the ketchup and the Worcestershire sauce and bring to a simmer, stirring occasionally.
Mix the cornflour with the cold water in a small bowl until smooth. Stir this mixture into the pan with the sausages and return to a simmer, then cook for 1-2 minutes more until the sauce is thickened, stirring.
Season to taste and serve with mash.