Lean Breakfast Sausage

Dano74

If you think you can't get your morning sausage sandwich fix on limited calories or have to swear off the stuff all together... surprise! You don't. This breakfast sausage recipe uses whole meat turkey breast which solves the "mystery meat" conundrum and offers something you can enjoy for flavor, more protein and without all the arguably nasty additives that usually go into this stuff as well.

What You Need

A bowl for mixing (large enough to hold 16-32- oz. meat) , a sauce pan or skillet for cooking.

*************

16 oz. Lean or Extra Lean Turkey Breast (93%-99% fat free-- I often combine the two which cuts fat in half but isn't as dry as 99%... only because I can't find 97% lean)

1 tsp. Salt

1/4 tsp. Ground Black Pepper

1/2 tsp. Ground Sage

1/8 tsp. Ground Ginger

1/4 tsp. Nutmeg

1/4 tsp. Thyme

1/4 tsp. Paprika

2 oz. Water

*************

Breakfast Sausage Dump 'n' Mix "So Easy Most Dudes Can Do It" Prep

Grab your mixing bowl and place your 16 oz (32 oz. if you're mixing your lean vs. extra lean turkey breast) into it. Measure out all spices, salt pepper and water and dump in the same bowl. Using your hands, knead the ingredients together until fully mixed. That was the hard part.

Depending on how you'd like to prepare your breakfast sausage you can now form it into 2-4 oz. patties for grilling or mix it like hamburger. Either way, grill or brown until fully cooked.

Done and done.

NOTE: If you choose to make into patties, this sausage recipe goes great with breakfast sandwiches. Mixing like hamburger allows mix-in with eggs, veggies, etc.

The (Macro)Nutrient Breakdown:

* This breakdown is based off a serving size of 4 oz. sausage. I've included both the 99% Fat Free, the 93% Fat Free and the 99/93 mix. (If you can find 97%, it'll give you about the same results)


Using 99% Lean Turkey Breast
Calories: 120
Fat: 1.5 g (using 99% lean Turkey)
Carbs: 0g
Protein: 26 g

Using 93% Lean Turkey Breast
Calories: 170
Fat: 8 g (using 99% lean Turkey)
Carbs: 0g
Protein: 23 g

Using Equal 93% AND 99% Lean Turkey Breast
Calories: 145
Fat: 4.7 g (using 99% lean Turkey)
Carbs: 0g
Protein: 24.5 g