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Bangers and Cabbage Mash

A Healthy Twist on a Traditional Irish Favorite

Bangers and Cabbage Mash
Turkey Sausage with Cabbage Mash

Traditional St Patrick’s Day fare such as Bangers and Mash can be quite carb load heavy and highlight not the leanest (nor healthiest) in proteins.

In this recipe for Bangers and Cabbage Mash, a few ingredients are switched out to create a healthier, delicious option for this holiday favorite.

Spice Combinations

Nuts and Seeds

Bangers and Cabbage Mash with water-rich cabbage emphasizes fiber content and a mixture of spice combinations. Cabbage takes on the spices of celery seed, caraway seed, and Dijon mustard for a palette blend of flavors. Satisfying but not overly “stuffed”, cabbage is used in place of the customary high-starch, high-carb potatoes. The use of cabbage in this Bangers and Cabbage recipe creates a creamy and lighter “mash”. As well, the leaner turkey or vegan sausage is substituted for pork sausage. The cooking methods are virtually the same, only the ingredients are lighter.

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NUTRITION:
Serving size: 1 cup cabbage and 1 turkey sausage link
Calories: 300
Fat: 11g
Saturated fat: 2.2g
Cholesterol: 86mg
Sodium: 218mg
Potassium: 742mg
Carbohydrates:
Fiber: 28g
Sugars: 10g
Protein: 36.2g

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Recipe

Bangers and Cabbage Mash
Entree
Cabbage replaces mashed potatoes and turkey or vegan sausage substitutes pork sausage in this traditional Irish favorite

Ingredients

1 head of cabbage, shredded
1 medium white or yellow onion, diced
1 ½ teaspoons celery seed
1 teaspoon caraway seed
1/2 cup unsweetened apple juice
1 tablespoon Dijon mustard
Pinch sea salt
Pinch black pepper
16 ounces turkey or vegan sausage
1 tablespoon coconut (or grapeseed) oil

Instructions

Heat medium skillet over medium heat.
Add cabbage and onion.
Saute about 2 minutes, add in celery seed, caraway seed, apple juice, Dijon mustard, salt, and pepper.
Saute until cabbage is somewhat wilted, adding water as needed to prevent drying.
Cover with lid and let rest.
Toss sausage with coconut (or grapeseed) oil.
Heat grill pan to medium heat.
Add sausage and cook until done, about 7 to 10 minutes.
Serve about 1 cup of cabbage with 1 sausage (banger).

Serves

4

Preparation Time (hrs/min)

0, 10

Cooking Time (hrs/min)

0, 20

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