Bangers and Mash

Bangers and Mash
Summary

Bangers and Mash is a traditional Irish Pub food that is usually very high in fat and carbs. This healthier version will have you saying Slainte! to the taste and to the scale the next morning!

  • Prep time
    45 min
  • Servings
    6 Servings
  • Serving size
    1 piece of sausage + 1/6 of mashed sweet potatoes
Dinner Foodie Comfort Food
Nutrition Facts

Nutrition Facts

6 Servings

  • Serving Size
    1 piece of sausage + 1/6 of mashed sweet potatoes
  • Amount per serving Calories 285

  • Total Fat 10g
    • Saturated Fat 2.5g
  • Cholesterol 75mg
  • Sodium 160mg
  • Total Carbohydrate 26g
    • Dietary Fiber 4g
    • Total Sugars 8g
  • Protein 23g
  • Potassium 800mg
Dinner Foodie Comfort Food
Ingredients

Ingredients

  • Cooking spray
    1
  • sweet potatoes (washed and dried)
    2 lbs
  • Smart Balance Buttery Spread
    1 tbsp
  • salt (optional)
    1/2 tsp
  • black pepper
    1/4 tsp
  • whole wheat bread (crusts removed)
    1
  • egg substitute
    1/4 cups
  • 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 (optional)
    1/2 tsp
  • black pepper
    1/4 tsp
Directions

Directions

  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 remaining ingredients for the sausage and mix well to incorporate.

  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 the Smart Balance, salt (optional) and 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.

Reviews