You possibly can love turkey sausage with out loving the sodium, components and preservatives often present in store-bought variations. How? Make your personal sausage patties with this lower-sodium recipe! Pair every patty with a whole-grain English muffin and tomato slices for a whole breakfast. To avoid wasting time within the morning, prep sausage patties and freeze till you’re able to serve.
Energetic time: 8 minutes Complete time: half-hour
Egg & Turkey Sausage Breakfast Sandwich
Components
- 2 tsp olive oil
- 1 small onion, finely diced
- 1 garlic clove, minced
- 2 tsp fennel seed
- 1 lb (450g) 99% lean floor turkey
- 1/2 tsp salt, divided
- 1/2 tsp pepper, divided
- 1 tsp oregano
- 1 tbsp pink wine vinegar
- Cooking spray
- 6 eggs
- 6 whole-grain English muffins
- 3 small tomatoes, sliced
Instructions
Warmth a nonstick skillet over medium-low warmth. Add olive oil, onion and garlic. Stir ceaselessly till onion is gentle and translucent, about 5 min. Add fennel seeds, and stir for an additional min. Enable combination to chill and switch to a mixing bowl.
Add floor turkey, ¼ tsp salt, ¼ tsp pepper, oregano and pink wine vinegar to the onion combination. Utilizing a fork or fingers, combine the substances till properly mixed. Kind the meat combination into six patties.
Warmth a nonstick skillet over medium-low warmth, and spray the floor with cooking spray. Prepare dinner in batches of two or 3 patties for about 5 minutes on both sides till meat kinds a brown crust, or till the sausage reaches an inside temperature of 165°F. Switch patties to a separate plate.
Crack the eggs into the identical skillet, spacing no less than 1 inch (2.54cm) aside, and cook dinner over reasonable warmth till the whites start to set, about 3 minutes. Gently flip every egg and cook dinner till the whites are simply set and the yolks are nonetheless runny, about 2 minutes. Switch one egg to high every patty and season with salt and pepper. Do that in batches.
Toast English muffin, and assemble sandwich with the sausage patty, fried egg and sliced tomatoes.
MAKE-AHEAD TIP: If you wish to freeze these turkey sausage patties for a later meal, place a sq. of parchment paper between every patty to maintain them from sticking collectively. Then, place them in a ziplock bag and freeze.
Serves: 6 | Serving Dimension: 1 patty (about 100 grams every) + 1 egg + 1 English muffin + 1/2 small tomato
Vitamin (per serving): Energy: 309; Complete Fats: 9g; Saturated Fats: 2g; Monounsaturated Fats: 3g; Polyunsaturated Fats: 2g; Ldl cholesterol: 246mg; Sodium: 526mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 3g; Protein: 29g
Vitamin Bonus: Potassium: 417mg; Iron: 16%; Vitamin C: 13%; Calcium: 13%
Initially printed October 13, 2016; Up to date February 2026
The publish Egg & Turkey Sausage Breakfast Sandwich appeared first on MyFitnessPal Blog.
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