Keto Bangers and Mash with Onion Gravy

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:

(affiliate links)

• Irish-Style bangers https://amzn.to/2EGVv8Z

• pressure cooker https://amzn.to/2EG3enO

• steamer basket for instant pot https://amzn.to/3sxpOXz

• potato ricer https://amzn.to/2NCdpN4

• locking tongs https://amzn.to/2XxtGaC

• 12-inch cast iron skillet https://amzn.to/2Vzx6Ih

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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

Brussels Sprouts with Pancetta and Parmesan

I'm so glad the old standard boiling method of cooking Brussels sprouts has fallen out of fashion - the results were limp, soggy, gray sprouts that surely had little to no nutritional value.  These days, roasting and sauteing are more common cooking techniques, resulting in creamy, caramelized, vibrant colored sprouts that haven't had all their nutritional value sucked away in a sea ofboiling water. 

Today I've taken my usual oven roasted sprouts and dressed them up with a really tasty mixture of sauteed onions and pancetta, and just before serving, I added shavings of really good parmesan.  This recipe is really delicious and worthy of being served at any holiday meal.  

Start by sautéing diced onions and pancetta in a really large skillet over medium high heat, stirring frequently.

Continue sauteing until the onions and pancetta begin to caramelize.  

Turn off the heat and add a little water to deglaze the pan, then add a touch of red wine vinegar - the flavor combination is pure magic!

Pour the mixture over roasted Brussels sprouts and top with shavings of the good stuff, Parmigiano Reggiano.  Enjoy!

Items used to make this recipe:

(affiliate links)

• large skillet https://amzn.to/3HFqoc3

• red wine vinegar https://amzn.to/3T1PFlu

• my favorite knife https://amzn.to/3Wp58iB

• really good parmigiano reggiano https://amzn.to/3NxbcSa

• half sheet pan https://amzn.to/3Lhy06R

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Brussels Sprouts with Pancetta and Parmesan

makes 4-6 servings

Printable Recipe

Ingredients

• 1 pound roasted Brussels sprouts (recipe here)

• 1 medium yellow onion, diced

• 8 ounces diced pancetta

• 2 tablespoons water

• 1 teaspoon red wine vinegar

• shaved parmesan

Directions

1. In a large skillet over medium high heat, saute onions and pancetta, stirring frequently, until caramelized.

2. Add water to deglaze pan; remove from heat and stir in red wine vinegar.

3. Pour contents of pan over roasted sprouts and top with shaved parmesan.