Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients:
- 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
Instructions:
- 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: 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