Heart-Healthy Bangers and Mash
Indulge in comfort food reimagined with Heart-Healthy Bangers and Mash, a nutritious twist on the British classic. This recipe swaps traditional pork sausages for lean turkey sausages, paired with velvety mashed sweet potatoes for a nutrient-rich alternative to regular mash. Topped with a savory onion-gravy infused with fresh thyme, whole grain mustard, and low-sodium soy sauce, this dish balances bold flavors with heart-smart ingredients. Ready in under an hour, it’s perfect for weeknight dinners or cozy gatherings. Garnished with fresh parsley for a burst of color and freshness, this wholesome recipe is a delicious and guilt-free way to enjoy a traditional favorite. A must-try for anyone seeking healthy comfort food!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces lean turkey sausages
- 2 large sweet potatoes
- 2 tablespoons extra virgin olive oil
- 1 large onion
- 2 cloves garlic
- 1 cup low-sodium vegetable broth
- 1 tablespoon whole grain mustard
- 1 teaspoon fresh thyme
- 1 teaspoon low-sodium soy sauce
- 0.5 teaspoon ground black pepper
- 0.25 cup skim milk
- 2 tablespoons parsley
Instructions
Peel the sweet potatoes and cut them into large chunks. Place in a pot of boiling water and cook for about 20 minutes until tender.
While the sweet potatoes are cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the turkey sausages and cook until browned and cooked through, about 12-15 minutes. Remove from skillet and keep warm.
In the same skillet, add the remaining tablespoon of olive oil. Add the sliced onion and sauté until they are soft and caramelized, about 8-10 minutes.
Add minced garlic to the caramelized onions, cooking for an additional 1-2 minutes until fragrant.
Pour the vegetable broth into the skillet, stirring to deglaze the pan. Stir in the whole grain mustard, fresh thyme, and soy sauce. Simmer for 5-7 minutes until the gravy thickens slightly. Season with black pepper.
Once sweet potatoes are tender, drain them and return to the pot. Add skim milk and mash until smooth. Adjust seasoning with pepper to taste.
To serve, place a generous scoop of sweet potato mash on each plate. Top with a turkey sausage and spoon over onion gravy.
Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
1280 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.1 g | 74% | |
| Saturated Fat | 12.1 g | 60% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 242 mg | 81% | |
| Sodium | 332542 mg | 14458% | |
| Total Carbohydrate | 106.7 g | 39% | |
| Dietary Fiber | 14.4 g | 51% | |
| Total Sugars | 29.9 g | ||
| Protein | 83.7 g | 167% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 351 mg | 27% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1716 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
