Diabetic-Friendly Recipe: Bangers and Mash

Diabetic-Friendly Recipe: 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 substitute of 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
  1. Preheat the oven to 375 degrees. Coat a baking sheet with cooking spray.
  2. 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.
  3. While the sweet potatoes are cooling, combine the whole wheat bread and egg. Mix well until the bread softens and a paste forms.
  4. 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.
  5. 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.
  6. 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.
  7. Serve one patty on top of a scoop of the mashed sweet potatoes.

Nutritional Information:
Calories: 280
Carbohydrates: 25g
Protein: 22g
Fat: 10g
Cholesterol: 75mg
Sodium: 430mg
Fiber: 4g


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

photo source: adobestock.com – olindana
source: https://www.diabetesfoodhub.org/recipes/bangers-and-mash.html