Summery Bangers and Cauliflower-Cannellini Mash

This light version of bangers and mash is a great choice if you don't want to give up your favourites but still want to get in shape for summer. Cauliflower and beans make a fantastic mash that’s loaded with fibre – and counts towards your 5-a-day.


Spray oil
6 HECK Chicken Italia Sausages
1 red or brown onion, sliced
2 large tomatoes, diced
1tbsp fresh thyme, rosemary or tarragon, chopped
125ml reduced-salt hot chicken or vegetable stock
400g cauliflower florets
400g can cannellini beans in water, drained and rinsed
Zest ½ lemon
1tsp Dijon mustard


  1. Spray a large frying pan with oil and set over a medium-high heat. Add the sausages and cook for 5 mins until deep golden. Transfer to a plate and set aside.
  2. Add the onion to the pan and cook for 3-4 mins before adding the tomatoes. Cook for 3 mins until the tomatoes have cooked down.
  3. Add the herbs and stock, season with freshly ground black pepper and bring to the boil. Add the sausages to the pan, reduce to a simmer and cook for 5 mins until the gravy has reduced.
  4. Meanwhile, bring a pan of water to the boil. Add the cauliflower and boil gently for 5 mins until just tender. Add the cannellini beans and cook for 2 mins. Drain well and return to the pan. Add the lemon zest, mustard and season with freshly ground black pepper, then mash until smooth.
  5. Serve the mash topped with the sausages and tomato gravy.


Per serving


6.2g fat

1.3g saturates

32.6g carbohydrates

15.1g sugars

36.8g protein

2.6g salt

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