Mel and Mal's Jacket Bangers

  • 6 med/large sized potatoes (make sure they are suitable for baking, most supermarkets do Baking Potatoes)
  • Spray No Cal oil or similar
  • Sea Salt
  • For the Topping:
  • 4 large low fat Sausages
  • 2 large white onions, chopped

A filled jacket potato is perfect if you are watching your weight - serve with low fat bangers and caramelised onions (done in no calorie oil of course)!

You can cook in the microwave or conventional oven or do a mixture of both which gets the best results.

Serves : 6        Prep/Cooking Time : 30 mins

Tip : If you purely microwave a potato, it is fluffy inside but you do not get any crispiness on the outside. Instead, you can microwave the potato to save time but finish it off in the oven - so I get the best of both worlds - speed AND flavour!


Microwave the Potatoes

Wash, dry and prick the potatoes and place onto a jacket potato tray specially made for the job, then into the microwave (no covering of clingfilm etc required) on full power for around 6-7 minutes, depending on its size and the number you are placing in the microwave.

As a rule of thumb, 4 medium potatoes or 2 large potatoes at a time will take around 6-7 minutes to cook through - use a skewer or fork to check they are done. If you are doing a larger quantity, cook them in batches in the microwave, then place them all in the oven together if you are going to finish them in that way.

Crisp up in the Oven (or Halogen Oven!)

If you want to finish it in the oven then carry on and follow these instructions:-
Whilst your potatoes are in the microwave, preheat the oven to 200°C.

When the potato is finished in the microwave, place on a tin baking tray and drizzle a little olive oil over the top, sprinkle with sea salt and place in the hot oven for approximately 15 minutes

Result? A beautifully fluffy jacket potato in the middle but crispy and tasty on the outside too.

For the Topping

Whilst the potatoes are cooking, pop the bangers ieither onto the BBQ or into a lightly oiled non stick frying pan and cook gently, turning every couple of minutes until they have been browned all the way round. Then turn up the heat and cover with a lid and cook until they are a lovely dark brown in colour and slightly crispy, moving them around the BBQ grill or pan to avoid one side getting more cooked that the other.

Remove from the pan and keep warm.

In the same pan, add a little more oil, heat up and then add the onions and gently fry until they are clear. Then turn up the heat a little more, cover with the lid and leave for 2 minutes. Give them a stir and by now they should be caramelising and becoming darker and "stickier".

Serve up!

When the potatoes are ready to be eaten, cut a slit into the top of the potato and open up to house a sausage and then pile the onions on top. No butter required as the oil from the filling will do the job. The softness of the jacket potato, crispiness of its skin and the sausages and the sweetness of the onions will tickle your tastebuds!

MJ Harradine Ltd. Registered number 04633171
1 Yardley Way, Belper, Derbyshire DE56 0ES