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.
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- Prep time
- 15 min
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- Cook time
- 45 min
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- Servings
- 6 Servings
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- Serving size
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1 piece of sausage and 2/3 cup mashed sweet potato
Ingredients
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nonstick cooking spray
- 1
- 1
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sweet potatoes (washed and dried)
- 2 lbs
- 907 g
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whole wheat bread (crusts removed)
- 1
- 1
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egg substitute
- 1/4 cup
- 1/4 cup
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lean ground turkey ((93% fat-free))
- 20 oz
- 567 g
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ground thyme
- 1/2 tsp
- 1/2 tsp
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ground sage
- 1/2 tsp
- 1/2 tsp
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garlic powder
- 1 tsp
- 1 tsp
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cayenne pepper
- 1/4 tsp
- 1/4 tsp
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salt (divided use)
- 3/4 tsp
- 3/4 tsp
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black pepper (divided use)
- 1/2 tsp
- 1/2 tsp
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olive oil
- 1 tbsp
- 1 tbsp
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Directions
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Preheat oven to 375 degrees F. Coat a baking sheet with cooking spray.
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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.
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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.
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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.
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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.
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Serve one sausage patty on top of a scoop of the mashed sweet potatoes.