Heart-Healthy Bangers and Mash

Transform a classic comfort dish into a guilt-free delight with this Heart-Healthy Bangers and Mash recipe! Featuring lean turkey sausages and creamy sweet potato mash, this wholesome take on a British favorite is packed with nutrients and flavor. The dish is elevated with a rich onion gravy, infused with garlic, whole grain mustard, and a touch of fresh thyme, all simmered to perfection in low-sodium vegetable broth. Using simple swaps like extra virgin olive oil and skim milk, this recipe keeps it light without sacrificing taste. Perfect for family dinners or casual gatherings, this balanced meal comes together in just under an hour and serves four. Garnish with fresh parsley, and you have a satisfying, heart-conscious dish that proves comfort food can be healthy too!

Nutriscore Rating: 61/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Add minced garlic to the caramelized onions, cooking for an additional 1-2 minutes until fragrant.

Step 5

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.

Step 6

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.

Step 7

To serve, place a generous scoop of sweet potato mash on each plate. Top with a turkey sausage and spoon over onion gravy.

Step 8

Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(1266.2g)

Amount per serving	% Daily Value*
Calories	1280.3

Total Fat 58.1g	0%
Saturated Fat 12.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 241.8mg	0%
Sodium 332541.8mg	0%
Total Carbohydrate 106.7g	0%
Dietary Fiber 14.4g	0%
Total Sugars 29.9g
Protein 83.7g	0%

Vitamin D 26.8IU	0%
Calcium 350.9mg	0%
Iron 8.1mg	0%
Potassium 1715.7mg	0%

*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.

Source of Calories

Fat: 40.7%

Protein: 26.1%

Carbs: 33.2%