Toad in the Hole – Under 400 Calories Recipe

Toad in the hole – a complete comfort food – but also very high in calories with sausage and batter…here is a low calorie version which I urge you to try – it’s not exactly the same, I’m not going to kid you that like some diet recipes would lead you to believe, but it’s very tasty and when watching the calories makes a great alternative!

When it comes to the sausages to use, you need to look for the lowest calorie per sausage.  The ones I found were Tesco Healthy Living ones at 155 calories for two sausages.  So take this into account when I give the calories for this meal, you can reduce the calories by 155 and then add on the ones you have used.  Jump to print the recipe.

If you’ve made a ‘real’ toad in the hole, you know that you have to make the batter, part cook the sausages and then pour over the batter and place into a hot oven…works exactly the same with this low-cal version!

For some extra flavour I put fresh rosemary into the batter which was made with flour, egg and skimmed milk.    Batter needs a little standing time, so put it to one side for 10 minutes…

…which is conveniently the amount of time the low-fat sausages need to go into a hot oven for to brown off a little.

The batter gets poured over the sausages and quickly put back in the oven – the key to getting batter to rise is hot fat – there is a tiny bit from the sausages and it’s just enough!

I then lined up the sausages all in a nice row :)

Then back into the oven for 20 minutes or so until the sausages are cooked and the batter has risen and golden.  This doesn’t rise as much as a ‘normal’ batter would, but it does the job just fine!

Whilst the toad is in the oven cooking, you can make a nice onion gravy to go on top.  Slice some onions and put them in a small saucepan with some veg stock and simmer until the onions are softened, then add some gravy granules and stir.

Divide the toad in the hole in half and pour over the gravy. Serve with vegetables of choice…I used green beans and broad beans as I had those in the freezer. They were about 90 calories and are included in the recipe which you can jump to print, so you can adjust to suit your needs.

My husband and I both enjoyed this dish, and whilst not the same as a ‘normal’ high fat toad in the hole, it is a tasty alternative and I would encourage you to give this a try – especially if you’re on a diet and missing some of your favourite dishes!


Toad in the Hole with Onion Gravy
Serves 2 – 399 calories per serving

Ingredients

  • 60g self raising flour
  • 1 medium egg
  • 150ml skimmed milk
  • freshly ground black pepper
  • 2 sprigs of fresh rosemary, chopped
  • one-calorie spray oil
  • 4 reduced fat sausages (approx 77 calories per sausage)
  • 1 onion, sliced
  • 200 ml vegetable stock
  • 1 tsp gravy granules
  • 80g baby broad beans
  • 80g green beans

Method

  1. Preheat the oven to 220C
  2. Whisk the flour, egg and milk together until smooth.  Stir in the black pepper and rosemary.  Leave to stand for 10 minutes
  3. Lightly spray a non-stick ovenproof dish with the oil spray, add the sausages and cook for 10 minutes.
  4. Pour the batter around the sausages and cook for a further 20 minutes until the sausages are cooked and the batter is risen and golden.
  5. Cook the sliced onion in the vegetable stock in a pan over a low heat until softened.  Stir in the gravy granules (thin out as required)
  6. Serve the toad in the hole straight away with the onion gravy poured on top and with some steamed vegetables as suggested in the recipe (approx 90 calories)

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