Craving sausage rolls? Well, now you can enjoy one (or two) totally SYN FREE when using your healthy extra B choice.
These sausage rolls are made with simple ingredients you can buy wherever you are and because these just use whole wheat/wholemeal bread you don't have to worry about it being removed from the healthy extra B list.
My kids love sausage rolls, and I often make them for them, as they are super handy for putting in their lunch boxes the next day. The only trouble is, they are hard to resist and all that pastry is never great syn wise on Slimming World.
I've already made a healthier version, such as these Sweet Potato Sausage Rolls and they are rather yummy and a great alternative for those who need to avoid gluten.
However they are not syn free and I really wanted to create a Syn Free Sausage Rolls recipe, as I know how much you all love a syn free recipe.
I have had this idea floating around in my head for a while but kept forgetting to get all the ingredients in to make them, until today of course.
Firstly, can I just say these taste absolutely amazing, you will not be disappointed.
To get the pastry, I just use regular 100% whole wheat (wholemeal) bread. You need a regular loaf, because we are removing the crusts, and once the crusts are removed, 2 slices are just under 60g which is your HEb, if you use 2 slices of a small loaf, you are going to be doing yourself out of some of your healthy extra b allowance, and we don't want to lose out there right?
For the sausage centre, we are making the sausage ourselves. If you can get extra lean ground pork (which is less than 5% fat), then of course you can use that, it's pretty impossible to get here in Canada, occasionally I can get some in the US, but I have now just started making my own using a lean cut of pork shoulder and it is super easy and tastes amazing.
Pork shoulder is a tasty cut of pork and can be pretty budget friendly too. I buy it when on offer, remove all visible fat and then I just add it to the food processor bowl of my Nutri Ninja Food Processor with Auto IQ technology to grind down into mince. It makes a much better sausage too, extra lean pork can tend to be really dry, and so I prefer making my own using this cut of pork.
You don't need the same food processor as above, any good food processor should work. Once all ground, you then have the main part of your sausage meat prepared.
Next part is seasoning and onion, I love to add some softened onions to the mix, as it really adds to the flavour.
A neat trick I use for softening the onion is after the initial sauteing in spray oil, I start adding a little bit of chicken stock and reduce it down, before adding a little bit more, keep doing this until the onions are lovely and soft and have a beautiful golden yellow colour.
Then you can add this to the ground pork shoulder along with the sausage, ground sage, paprika and a must - some sea salt.
Next, is rolling in the bread "pastry" (of course it's not going to be exactly like pastry, but it's a good enough substitute for an syn free sausage roll. First, grab the slices of bread you previously removed the crusts from and ensure you roll them really flat with a wooden rolling pin. This is really important, if you don't roll them flat enough they won't get that lovely crispy exterior.
Get a little bit of the sausage mixture and add in a line down one side. Brush the other side with a little beaten egg, and then you can slowly roll up nice and tight, making sure there is none of the sausage mixture sticking out in any areas.
You add the meat mixture raw, not cooked, as the last thing you want is dry overcooked sausage. The sausage will cook as the whole sausage roll bakes in the oven.
Using a sharp knife, I then score the top of the sausage rolls with 3 lines.
All that is left to do, is brush over the top with the remaining egg mixture and bake in the oven until golden.
If you love ketchup and want to save on some more syns, check out this yummy Low Syn/Low Sugar Ketchup. It's great for a dip for the sausage rolls, as we all love a bit of ketchup right?
The best part of all, these are perfect for freezing, so make a batch, add some to the freezer and grab as and when you fancy a sausage roll.
What Kitchen Items do I need to make these Syn Free Sausage Rolls?
HOW TO MAKE SYN FREE SAUSAGE ROLLS
- 450g (1lb) of pork shoulder (all fat removed) or use extra lean ground pork
- 1 onion, quartered and thinly sliced
- ½ tsp of paprika
- ½ tsp of ground sage
- ½ tsp of sea salt (can add more if you prefer, but I find this to be enough)
- 1 egg, beaten
- 8 slices of regular sliced 100% whole wheat (wholemeal) bread (4xHEb)
- chicken stock (approx ½ cup/120ml)
- Spray oil and sea salt
- Add pork to a food processor and pulse several times until finely ground.
- Carefully remove crusts from bread, 2 slices should then be no more than 60g (2oz). Roll the bread really thin with a rolling pin (this is important for that crisp golden look) and set aside.
- Spray a frying pan over a medium-high heat with spray oil
- Add the onion and fry for 1-2 mins
- Slowly add in a little stock and keep reducing down, do this until the onions are softened and a lovely golden yellow. Approx 5 mins. Allow to cool slightly.
- Preheat oven to 210c/420f
- Line a baking tray with parchment paper
- Spray with spray oil
- Add the slices of bread to the tray.
- Add the onion to the ground pork, along with the paprika, salt and ground sage, mix to combine.
- Add a small part of the raw sausage mixture to one side of a slice of bread, in a rough sausage shape.
- Brush the other end of the bread with egg.
- Carefully roll up into a sausage roll, so it is sealed tightly.
- Score the top with a sharp knife and brush over the top with beaten egg.
- Repeat with the other slices of bread. So you have 8 sausage rolls.
- To get the bread really crispy, you can also give a little spray of cooking oil spray to the top and a pinch of sea salt.
- Bake in the oven for approx 20-25 mins until lovely and golden in colour and sausage is cooked through.
- Serve hot or cold with your choice of sides.
Nutritional information is an estimate and is to be used for informational purposes only.
Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. Also, double-check syn values of synned ingredients as different brands can vary.
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Nutrition InformationYield 4 Serving Size 2 sausage rolls
Amount Per Serving Calories 320Total Fat 6.5gSaturated Fat 2.8gCholesterol 136mgSodium 482mgCarbohydrates 22.1gFiber 3.5gSugar 2.6gProtein 42.2g