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Filtering by Category: sausage

Keto Bangers and Mash with Onion Gravy

Patricia Reitz

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Bangers and Mash is a British meal traditionally made with mashed potatoes, but today I’ve opted to switch out the potatoes for mashed loaded cauliflower in order to make the meal more keto-friendly. Don’t get me wrong, potatoes are my all-time favorite vegetable, but for 1/5 the carb load, I don’t mind subbing cauliflower now and then. With yummy additions like cheese and bacon, I promise you won’t miss the spuds.

Items used to make this recipe:


Keto Bangers and Mash with Onion Gravy

makes 6 servings

Printable Recipe

Ingredients

FOR THE BANGERS:

  • Irish-style bangers

  • olive oil

FOR THE ONION GRAVY:

  • 1 tablespoon butter

  • 1 small onion, thinly sliced

  • 2 tablespoons water

FOR THE MASHED CAULIFLOWER:

  • 1 pound cauliflower florets, steamed

  • 4 ounces shredded cheddar cheese

  • 2 tablespoons butter

  • 2 slices bacon, cooked and crumbled

  • garnish: sliced scallions or chopped chives

Directions

TO MAKE THE BANGERS:

  1. Drizzle olive oil in a heavy-bottom skillet and brown bangers on each side; remove from pan and make onions in the same skillet, without cleaning the skillet.

TO MAKE THE ONION GRAVY:

  1. In the same skillet used to cook bangers, melt the butter and saute the onions until they are caramelized, stirring frequently.

  2. Add water to deglaze pan and return bangers; simmer until bangers are heated through.

TO MAKE THE MASHED CAULIFLOWER:

  1. Mash together the hot steamed cauliflower, cheddar cheese, butter, sour cream, and crumbled bacon; taste and add salt and pepper as needed.

  2. Garnish with sliced scallions or chopped chives if desired.

Nutritional stats for one serving of mashed cauliflower (recipe serves 6):

  • calories 199

  • protein 8g

  • fat 17g

  • total carbs 5g

  • fiber 2g

  • net carbs 3g

Skinny Italian Sausage and Peppers

Patricia Reitz

Skinny Italian Sausage and Peppers - ButterYum

Skinny Italian Sausage and Peppers - ButterYum

Everybody loves sausage and peppers, but let's face it, serving it on an Italian sandwich roll makes for a very heavy meal which is basically straight up man food.  But here's my lighter, low-carb take that is satisfying enough to keep your man, or anyone else for that matter, very, very happy.  And here's a bonus, you can make the whole thing in one pan.  Let me show you how it's done.

Start by heating some really good extra virgin olive oil in a large heavy-bottomed skillet or dutch oven over medium-high.

Add Italian sausage links - use hot or sweet (mild), whichever you prefer.  Today I'm using sweet.

Turn the sausage links so they brown on all sides.  If the links stick, they're not ready to turn.... don't force them... they will release when they're ready.  

Remove sausages from the pan when they're sufficiently browned.  They're not cooked through at this point, so don't be tempted to taste yet.

Next we'll add the peppers and onions to the same pan.  I love to use a colorful mix of bell peppers.  Also, if you want your onions to hold their shape well, cut them from pole to pole; if you want them to break down, cut them across the equator.  For this recipe, I like them to hold their shape so I cut them from pole to pole.

Add the salt and pepper too.  This will not only flavor the veggies, but it will help them start to release their juices, which will dissolve the browned bits the sausages left in the pan.  Mmmm, we're building lots of flavor here.  Stir every now and then until the veggies soften a bit.  

This would also be a good time to add a pinch or two of crushed red pepper flakes if you like.

Now it's time to add minced garlic.  Lots and lots of yummy garlic.

Oh man... this is going to be soooooo good.

And now dried oregano, just because.  Continue to cook, stirring often...

I'm dying here.  My kitchen smells amazing!

Alrighty - now I'm going to break tradition by adding a big, juicy, ripe tomato that I chopped into 1/2-inch pieces.  Get everything in there, seeds and all. 

Oh yes, it won't be long now.

Time to nestle those partially cooked sausages down into the onion and pepper mix.  

Bring mixture to a boil, then reduce heat to a simmer and cover. 

Simmer until the internal temperature of the sausage reaches 165F.  

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Just before serving, toss in some fresh basil and parsley which will add lovely color and amazing flavor.  Serve immediately over pasta, on Italian sandwich rolls, or just place one or two sausages on a plate and top it with a generous helping of the pepper and onion mixture. Enjoy!

skinny Italian Sausage and Peppers

makes 3-4 servings

Printable Recipe

Ingredients

  • 2 tablespoons olive oil

  • 5 or 6 Italian sausage links, hot or sweet

  • 1 large white onion, sliced

  • 2 large bell peppers, sliced (any color)

  • 4 or 5 cloves garlic, minced

  • 1/2 teaspoon crushed red pepper flakes (optional)

  • 1 teaspoon dried oregano, crushed in the palm of your hand

  • 1 large tomato, diced (optional)

  • fresh chopped parsley and basil (optional)

  • Italian sandwich rolls (optional)

Directions

  1. In a large skillet over medium heat, brown sausage links in oil until brown on all sides; remove from skillet and set aside.

  2. Lower heat to medium-low and saute the onions and bell peppers in the same skillet until the onions are translucent.

  3. Add the garlic, crushed red peppers, and oregano; continue sauteing until the onions start to caramelize.

  4. Add the sausage links back to the pan (and add the chopped tomato if using); reduce heat to low and cover pan until sausage reaches 165F.

  5. Serve immediately over pasta, on Italian sandwich rolls, or just place one or two sausages on a plate and top it with a generous helping of the pepper and onions mixture.

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