Diabetic-Friendly Bangers and Mash

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Prep Time: 15 minutes
Cook Time: 45 minutes

·  Non-stick cooking spray

·  2lbs Sweet potatoes(washed and dried)

·  Whole wheat bread(crusts removed)

·  1/4 cup Egg substituteof choice

·  20oz of 93% Lean ground beef

·  1/2 tsp Ground thyme

·  1/2 tsp Ground sage

·  1 tsp Garlic powder

·  1/4 tsp Cayenne pepper

·  3/4 tsp Salt

·  1/2 tsp Black pepper

·   1 tbsp Olive oil


  • Preheat the oven to 375 degrees. Coat a baking sheet with cooking spray.
  • Line the sweet potatoes on the baking sheet and let them bake for 45 minutes. Once you can pierce a fork into them, they’re done. Set aside to cool slightly.
  • While the sweet potatoes are cooling, combine the whole wheat bread and egg. Mix well until the bread softens 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 into the paste.
  • Divide the mixture into 6 equal sized patties and sauté in a large non-stick 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 are done cooling, peel the skins off and add them to a bowl with 1 tbsp olive oil, the remaining 1/4 tsp salt, and the remaining 1/4 tsp pepper. Mash with a potato masher or whisk until fluffy.
  • Serve one patty on top of a scoop of the mashed sweet potatoes.

Nutritional Information:

Calories: 280

Carbohydrates: 25

Protein: 22g

Fat: 10g

Cholesterol: 75mg

Sodium: 430mg

Fiber: 4g

Enjoy this Irish traditional pub food this Sunday for St. Patrick’s Day!