Bangers & Caulimash with Caramelized Onion Gravy

Bangers & Caulimash with Caramelized Onion Gravy

A healthy alternative to the classic Bangers & Mash

Recipe by Rachel’s Healthy Plate
Ingredients
  • 4 Gilbert's Craft Sausages Chicken Brats
  • 1 head of cauliflower, cut into florets
  • 3 cloves of garlic, peeled and left whole
  • 1 tsp salt
  • ¼ c skim milk
  • 1 tbsp butter
  • 2 tbsp Philadelphia whipped cream cheese
  • 1 onion, cut in half and then thinly sliced
  • 1.5 tsp olive oil
  • 1.5 tsp butter
  • 2 tbsp flour
  • 1 15oz can low sodium chicken broth
  • 1 tsp Worcestershire sauce
  • 1 c green peas, frozen
  • Salt and pepper, to taste
Instructions
  1. Place frozen peas into a bowl of room temperature water to thaw. Set aside.
  2. Spray a large skillet with cooking spray and heat chicken sausages until they are warmed through and the outside is brown and crispy. Remove from skillet and set aside.
  3. In the same skillet heat 1.5 tsp olive oil and 1.5 tsp butter over medium heat. Add sliced onion and sautée, stirring occasionally, for 10-15 minutes until the onion is soft, deep brown in color, and caramelized. (Note: if skillet seems dry and you're worried the onion might burn you can add in ¼ cup of water while the onion is cooking. Once water cooks off you can continue to add more, ¼ cup at a time, as needed.)
  4. While the onion cooks place the cauliflower florets into a large pot along with the garlic cloves and 1 tsp of salt. Bring to a boil and cook 10-15 minutes until the cauliflower is very tender.
  5. Once the onion is caramelized add 2 tbsp of flour to the skillet and stir well, until the flour is covering the onion. Let cook for 1-2 minutes to remove the raw flour taste. Pour in ¼ of the chicken broth and scrape up and browned bits stuck on the bottom of the skillet. Add the remaining broth and the Worcestershire. Allow gravy to simmer for 8-10 minutes, until it is rich and thick. Season with salt and pepper to taste.
  6. While the gravy thickens drain the cooked cauliflower and place the cauliflower and garlic cloves into a food processor. Add in ¼ cup milk, 2 tbsp whipped cream cheese, 1 tbsp butter, and blend until the purée is very smooth. Season with salt and pepper to taste.
  7. To serve: plate ¼ of the mashed cauliflower and top with 1 sausage, ¼ cup peas (drained from the water), and ¼ of the onion gravy. Enjoy

Notes:  Makes 4 servings at 7 WW smart points each.

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Sour cream or greek yogurt should be an okay substitute for the cream cheese, if needed. Points might change if using one of these. 


  • If you don't have a food processor you can use a mixer for the cauliflower but it won't have as smooth and creamy of a texture. You can also mash by hand if you like a chunky purée. 

  • I prefer my peas uncooked because I like the texture- I simply thaw them and leave them at room temp. The heat from the gravy and cauliflower warms them through makes them perfect for me. If you prefer softer peas you can cook according to the directions on the package or simply add them into the gravy during the last couple of minutes of cook time.