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Bangers and Mash
15 min prep time
45 min cook time
6servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Peter Papoulakos
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:
- Preheat oven to 375 degrees F. Coat a baking sheet with cooking spray.
- 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.
- 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.
- 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.
- 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.
- Serve one sausage patty on top of a scoop of the mashed sweet potatoes.
Nutrition facts
6 Servings
-
Serving Size
1 piece of sausage and 2/3 cup mashed sweet potato
- Amount per serving Calories 280
-
Total Fat
10g
- Saturated Fat 2.5g
- Trans Fats 0.1g
- Cholesterol 75mg
- Sodium 430mg
-
Total Carbohydrate
25g
- Dietary Fiber 4g
- Total Sugars 7g
- Added Sugars 0g
- Protein 22g
- Potassium 760mg
- Phosphorous 250mg
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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