Old fav: Sausages, sweet potato mash and sauteed kale

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I’ve been wanting to incorporate the occasional sausage into our healthier diet for a while.  So here’s a healthier take on the traditional bangers and mash.

I started by getting premium quality English style sausages but instead of frying them – they were bbq’d without any oil.  Next the traditional potato mash was replaced by sweet potato mash without butter or cream.  Finally as a side I made garlic and balsamic vinegar sauteed kale.  The result was gorgeous!

Ingredients for 2:

  • 5 sausages
  • 300g sweet potato
  • 200g of kale roughly chopped (all bits)
  • 3 garlic cloves crushed
  • 2 tbs balsamic vinegar
  • 1 tbs olive oil for cooking
  • 1 cup of water or stock
  • Pinch of salt, a little ground black pepper and a tsp of nutmeg for the mash

Put the sausages on the bbq, chop the peeled sweet potato into water bring to boil.

In the meantime roughly chop the kale.  Heat olive oil on medium/high heat in a large pan for which you have a lid. Add the garlic and cook until soft, but not coloured. Raise heat to high, add the stock/water (I took it from the water the sweet potato was boiling in) and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar just before the end.

Serve whilst everything is hot.

Nutrition Facts
Serving Size 257 g
Amount Per Serving
Calories 384
% Daily Value*
Total Fat 24.5g 38%
      – Saturated Fat 6.1g 30%
      – Trans Fat 0.0g
Cholesterol 40mg 13%
Sodium 464mg 19%
Total Carbohydrates 31.6g 11%
      – Dietary Fiber 5.1g  20%
Protein 13.0g
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