Chicken Sausage and Onion Gravy Over Mashed Sweet Potatoes

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Losing weight takes persistence and creativity. You have to be willing to learn new skills, and one of them is how to cook lower calorie meals.

Ann from Cooking Healthy for Me has those skills in her pocket, and proves it with her adaptation of The British Pub Cookbook’s Sausage and Mash with Onion Gravy recipe.

Chicken Sausage and Onion Gravy with Sweet Potato Mash

Chicken Sausage and Onion Gravy with Sweet Potato Mash

Ann used her healthy cooking skills to reduce the fat and calories in the original version by using turkey sausage and reducing the fat.

Chicken Sausage and Onion Gravy

Chicken Sausage and Onion Gravy

The chicken sausage I had on hand went into my skillet, along with a handful of healthy greens. Then I ladled that savory sausage and onion gravy  over a pile of mashed sweet potatoes.

I love that splash of color!

Chicken Sausage and Onion Gravy

Chicken Sausage and Onion Gravy

Whichever adaptation you choose to make of this recipe, you’ll be using your healthy cooking skills too, and your taste buds won’t be disappointed.

Happy, healthy cooking!

Cooking Health For Me’s Sausage and Onion Gravy

Prep Time: 15 minutes

Cook Time: 45 minutes

Serving Size: 5 servings

Ingredients

  • 16 ounces extra lean chicken breakfast sausage
  • 3 teaspoons olive oil
  • 2 large onion
  • 4 cups kale, chopped
  • 4 tablespoons butter
  • ½ cup Marsala wine
  • ½ cup low sodium vegetable broth
  • 1 tablespoon thyme
  • 2 pounds sweet potatoes, peeled and cubed
  • 3 tablespoons low fat milk
  • 2 tablespoons parsley, chopped

Instructions

  1. This recipe requires a bit of multitasking. Read the instructions first, and gather ingredients before you get started.
  2. Heat a large non-stick skillet over low heat and add 2 tablespoons butter and one teaspoon olive oil. Add onions and sauté slowly until well browned, only stirring occasionally to keep from burning - about 30 minutes. Increase the heat to medium - high and add kale, marsala wine and broth bringing to a boil to reduce the sauce until thickens. Add cooked chicken sausage (see step 2) to the sauce after it's cooked as instructed below.
  3. While onions cook, heat another large non-stick skillet over medium heat. Add 2 teaspoons olive oil and chicken sausage. Cook the sausage for 15 - 20 minutes until sausage is no longer pink and cooked through. Break the chicken down into pieces with a large spoon as it cooks.
  4. While chicken cooks, steam potatoes in a steamer basket in a covered saucepan with a few inches of water for 15 - 20 minutes until tender. Drain water and add potatoes back to pan and keep covered to keep them warm until you mash them. Mash potatoes with remaining butter and milk.
  5. Serve potatoes topped with sauce and sprinkled with parsley.

Notes

Calories: 523 Weight Watchers PointsPlus 13 Total Fat: 23.38g Cholesterol: 133mg Sodium: 1114mg Total Carbs: 53.02g Dietary Fiber: 4.72g Sugars: 5.62g Protein: 19.22g

http://motherrimmy.com/learn-to-be-a-healthy-cook-sausage-and-onion-gravy-recipe/

If you’re looking for healthy and low calorie Weight Watchers recipes, check out my Recipe page. You’ll find hundreds of recipes that include nutrition information and Weight Watchers points.

Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to  me that I provide you with accurate information.

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Comments

  1. says

    It’s all about calories, isn’t it? No getting around it. Anyway, nice recipe – looks like it has tons of flavor. Nothing skinny about that flavor! Good stuff – thanks.

    • says

      I’m so glad you liked that idea. You had suggested mashed cauliflower – one of my favorite recipes. That would be fantastic too!

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