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Bangers and Mash

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How to Make Bangers and Mash

Bangers and Mash is a traditional Irish Pub food that is usually very high in fat and carbs. This healthier version uses home made turkey sausage and mashed sweet potatoes to make it more diabetes-friendly and heart healthy.


15 min prep time


45 min cook time


6servings


1 piece of sausage and 2/3 cup mashed sweet potato

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Step-By-Step Instructions:

  1. Preheat oven to 375 degrees F. Coat a baking sheet with cooking spray.
  2. Line the sweet potatoes on the baking sheet and bake for 45 minutes or until tender when pierced with a fork. Set aside to cool slightly.
  3. While the sweet potatoes are cooling, mix the whole wheat bread and egg, and mix well until bread is softened and a paste forms. Stir in the ground turkey, thyme, sage, garlic powder, cayenne pepper, 1/2 tsp of the salt, and 1/4 tsp of the black pepper.
  4. Divide the sausage mixture into 6 equal sized patties and sauté in a medium non-stick sauté pan coated with cooking spray for about 4-5 minutes on each side or until the center of the patty reaches an internal temperature of 165 degrees.
  5. Once the sweet potatoes have cooled slightly, peel the skins off (they should be easy to peel off by hand) and add the peeled sweet potatoes to a bowl with 1 tbsp olive oil, remaining 1/4 tsp salt, and remaining 1/4 tsp pepper. Mash with a potato masher or sturdy whisk until fluffy.
  6. Serve one sausage patty on top of a scoop of the mashed sweet potatoes.
Comfort Food
Dinner
Foodie
Main Dish
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Nutrition facts

6 Servings



  • Serving Size

    1 piece of sausage and 2/3 cup mashed sweet potato


  • Amount per serving



    Calories





    280

  • % Daily value*

  • Total Fat
    10g

    13%

    • Saturated Fat
      2.5g

      13%
    • Trans Fats
      0.1g

  • Cholesterol
    75mg

    25%

  • Sodium
    430mg

    19%

  • Total Carbohydrate
    25g

    9%

    • Dietary Fiber
      4g

      14%
    • Total Sugars
      7g
    • Added Sugars
      0g

      0%

  • Protein
    22g

  • Potassium
    760mg
    16%

Ingredients

nonstick cooking spray
1

sweet potatoes (washed and dried)
2 lbs

whole wheat bread (crusts removed)
1

egg substitute
1/4 cup

lean ground turkey ((93% fat-free))
20 oz

ground thyme
1/2 tsp

ground sage
1/2 tsp

garlic powder
1 tsp

cayenne pepper
1/4 tsp

salt (divided use)
3/4 tsp

black pepper (divided use)
1/2 tsp

olive oil
1 tbsp

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