You can love turkey sausage without loving the sodium, additives and preservatives usually found in store-bought versions. How? Make your own sausage patties with this lower-sodium recipe! Pair each patty with a whole-grain English muffin and tomato slices for a complete breakfast. To save time in the morning, prep sausage patties and freeze until you’re ready to serve.
Turkey Sausage Sandwich
Ingredients
- 2 teaspoons olive oil
- 1 small (70 grams) onion, finely diced
- 1 garlic clove, minced
- 2 teaspoons fennel seed
- 1 pound (450 grams) 93% lean ground turkey
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 teaspoon oregano
- 1 tablespoon red wine vinegar
- Cooking spray
- 6 whole-grain English muffins (approximately 130 calories each)
- 3 small tomatoes (90 grams each), sliced
Directions
Heat a nonstick skillet over medium-low heat. Add olive oil, onion and garlic. Stir frequently until onion is soft and translucent, about 5 minutes. Add fennel seeds, and stir for another minute. Allow mixture to cool and transfer to a mixing bowl.
Add ground turkey, salt, pepper, oregano and red wine vinegar to the onion mixture. Using a fork or fingers, mix the ingredients until well combined. Form the meat mixture into six patties.
MAKE-AHEAD TIP: If you want to freeze these patties for a later meal, place a square of parchment paper between each patty to keep them from sticking together. Then, place them in a ziplock bag and freeze.
Heat a nonstick skillet over medium-low heat, and spray the surface with cooking spray. Cook in batches of 2 or 3 patties for about 5 minutes on each side until meat forms a brown crust.
Toast English muffin, and assemble sandwich with the sausage patty and sliced tomatoes.
Nutrition Information
Serves: 6 | Serving Size: 1 patty (about 100 grams each) + 1 English muffin + 1/2 small tomato
Per serving: Calories: 273; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 57mg; Sodium: 277mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 3g; Protein: 20g
Nutrition Bonus: Potassium: 33mg; Iron: 15%; Vitamin A: 9%; Vitamin C: 12%; Calcium: 7%
Energizing Tips (optional)
- Add 1 large sunny side up egg for more calories, protein and fat. (Per serving: Calories: 343; Total Fat: 14g; Carbohydrate: 28g; Dietary Fiber: 3g; Sugar: 3g; Protein: 26g)
- Add 2 slices of cooked bacon to increase calories, protein and flavor. (Per serving: Calories: 353; Total Fat: 15g; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 3g; Protein: 6g)
Photo Credit: Demi Tsasis
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