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A Healthy Recipe for Bangers and Mash

Get in the mood for Saint Patrick's Day with a low-fat and protein-rich version of this traditional Irish food.

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St. Patrick's Day is a time to let loose and enjoy Irish heritage, not worry about ruining your results from the gym. And trust us, your friends want to hear about that even less than you want to think about it. Luckily, there's a way to experience St. Paddy's Day without compromising your physique. Kick off the festivities with this crowd-pleasing healthy recipe for traditional bangers and mash, a typically greasy dish from the U.K. Packed with protein and low in fat, easy to put together, and loaded with flavor, it's the perfect foundation for an epic—and healthy—night.

BANGERS AND MASH RECIPE

Ingredients: 

  • 1 sweet potato
  • 2 tsp extra-virgin olive oil
  • 3 turkey sausages
  • 1 tbsp red onion, slithered
  • 2 tbsp cottage cheese
  • 1 tbsp plain, low-fat Greek yogurt
  • Salt and pepper to taste
  • 2 tbsp sugar-free, maple-flavored syrup
  • ½ tsp dijon mustard
  • ½ tsp chili powder

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Make it:

  1. Put potato in a  saucepan with just enough water to cover it. Bring to a boil over high heat, then reduce to a simmer until soft, about 20 minutes.
  2. Heat 1 tsp oil in a nonstick skillet over medium heat. Add sausages and turn frequently. After 10 minutes, add onion, then cook for another 7 minutes.
  3. Drain water from saucepan. Cut potato into cubes, peel off skin, and return to saucepan. Add cheese, yogurt, and remaining oil. Mash with a fork until combined. Add salt and pepper, then mash to desired smoothness.
  4. In a small bowl, combine syrup, mustard, chili powder, and onions with a fork.
  5. Serve sausages over mashed potatoes and top with onion sauce.

The Numbers: 530 calories; 40g protein; 41g carbs; 25g fat; 6g fiber.
 

HOW DO THE SAUSAGES STACK UP?

This recipe calls for turkey sausage, which is definitely the leanest option, but should you consider pork or beef? Here, all the meaty stats.

  • Pork. With twice the calories and three times the fat, pork sausage matches turkey in protein but also contains niacin that helps portect against cardiovascular disease. (190 calories; 11g protein; 16g fat; 0g fiber per 2-oz. serving)
     
  • Beef. You'll get about as much protein and fat as pork sausage with around the same amount of calories, but significantly more zing, which boosts your immune system. (186 calories; 10g protein; 0g carbs; 16 fat; 0g fiber per 2-oz. serving)
     
  • Turkey. By far the leanest of the three, turkey sausage also delivers several micronutrients and vitamins including B2, 6 and 12. But keep an eye on the 372mg of sodium per link. (110 calories; 14g protein; 0g carbs; 6g fat; 0g fiber per 2-oz. serving)

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