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Bangers and Mash

Quick Version of this Recipe

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 minutes (or 10 minutes if potatoes are cooked ahead of time)

Nutritional Facts

Serving Size: 1 piece of sausage + 1/6 of mashed sweet potatoes

  • Calories 285
  • Carbohydrates 26 g
  • Protein 23 g
  • Fat 10 g
  • Saturated Fat 2.6 g
  • Sugar 8 g
  • Dietary Fiber 4 g
  • Cholesterol 75 mg
  • Sodium 155 mg
  • Potassium 795 mg

This Recipe Serves 6

Ingredients

For the Mash (Mashed Sweet Potatoes)
Cooking spray
2 pounds sweet potatoes, washed and dried
1 tablespoon Smart Balance Buttery Spread
½ teaspoon salt (optional)
¼ teaspoon ground black pepper

For the Bangers (Turkey Sausage)
1 piece whole wheat bread, crusts removed
¼ cup egg substitute
20 ounces lean ground turkey (93% fat free)
½ teaspoon ground thyme
½ teaspoon ground sage
1 teaspoon garlic powder
¼ teaspoon cayenne pepper
½ teaspoon salt (optional)
¼ teaspoon ground black pepper

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 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.

Photo: Bangers and Mash - Foodie Recipe. PNC Photography: Photographer: Peter Papoulakos

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