Sausage and Sweet Potato Mash
1 serving of sausage and sweet potato mash contains 480 Calories. The macronutrient breakdown is 55% carbs, 33% fat, and 11% protein. This is a good source of protein (24% of your Daily Value), fiber (33% of your Daily Value), and potassium (25% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 15 minutes
- Cook Time
- 30 minutes
Ingredients
Directions
- Cook sausage in a little bit of water until just done.
- Cook off water, or pour out of pan and pan fry sausage until well browned.
- Wash potatoes (or peel if desired) and cut into bite sized chunks.
- Remove sausage from pan.
- Mix soup mix (choose one that doesn't contain dairy) with water and use to deglaze the pan.
- Add sweet potatoes.
- Bring to a boil, cover, then simmer for about 10-15 minutes , until potatoes are done. Then mash the potatoes.
- Cut Sausage into disks about 1/2 inch to and inch thick.
- Add to pan and stir well.
- Simmer, with the cover off until sausages are heated through and the liquid is slightly thick.
- Serve with onions and pepper
Nutrition Facts
For 1 serving of sausage and sweet potato mash (583g)
Nutrient | Value | %DV |
---|---|---|
Calories | 480 | |
Fats | 18g | 23% |
Saturated fats | 6g | 32% |
Trans fats | 0g | |
Cholesterol | 43mg | 14% |
Sodium | 2122mg | 92% |
Carbs | 66g | 24% |
Net carbs | 57g | |
Fiber | 9g | 33% |
Sugar | 12g | |
Protein | 14g | |
Calcium | 119mg | 12% |
Iron | 2mg | 31% |
Potassium | 1176mg | 25% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 18μg | |
Beta carotene | 22126μg | |
Caffeine | 0mg | |
Choline | 38mg | 7% |
Copper | 1mg | 58% |
Fluoride | 0.2μg | |
Folate (B9) | 35μg | 9% |
Lycopene | 0μg | |
Magnesium | 86mg | 20% |
Manganese | 1mg | 38% |
Niacin | 4mg | 23% |
Pantothenic acid | 3mg | 51% |
Phosphorus | 247mg | 35% |
Retinol | 0μg | |
Riboflavin (B2) | 0.3mg | 27% |
Selenium | 17μg | 30% |
Theobromine | 0mg | |
Thiamine | 1mg | 49% |
Vitamin A IU | 36890IU | |
Vitamin A | 1844μg | 205% |
Vitamin B12 | 1μg | 22% |
Vitamin B6 | 1mg | 63% |
Vitamin C | 9mg | 10% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 1mg | 5% |
Vitamin K | 5μg | 4% |
Zinc | 2mg | 18% |
Sugars | ||
Sugar | 12g | |
Sucrose | 7g | |
Glucose | 3g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 33g | |
Fats | ||
Saturated fats | 6g | 32% |
Monounsaturated fats | 8g | |
Polyunsaturated fats | 2g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.1g | |
Glutamic acid | 2g | |
Glycine | 1g | |
Histidine | 0.3g | |
Hydroxyproline | 0g | |
Isoleucine | 0.4g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.2g | |
Phenylalanine | 1g | |
Proline | 0.5g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.1g | |
Tyrosine | 0.3g | |
Valine | 1g |