Quick, Lean, and Flavor-Packed Turkey Breakfast Sausage
Posted May 14 2009 2:39pm
One of the biggest challenges with our new fitness regimen has been getting in enough lean protein. I think I mentioned before that it includes a diet plan which is very lean, and starts out low in carbs, higher in protein (gradually tapering off to a very sustainable and carb-rich diet for energy). Since we don’t consume dairy or soy, this means protein powders, eggs, fish, and meat.
I must confess, I am not a big egg fan, and I have never been a big meat consumer either … even dabbling in vegan cooking regularly. However, I have found some ways to sneak in some of that lean protein in an enjoyable way. One of them is breakfast sausage! Of course, pork would be a wee bit too fatty, so we opted for a nice, homemade turkey sausage.
I went ultra-lean on this sausage, but for a juicier end product I have included recipes for “leaner” and “lean” turkey sausage. All are low-carb (obviously!) but lean will have the best texture while maintainig some virtue, and ultra-lean will suit super low-fat dieters.
Turkey Breakfast Sausage (Lean to Ultra-Lean)
Starting with the Spices … Combine all of the following spices, either leaving them whole, giving them a five or six pulses together in your spice grinder (my preferred method), or whizzing them to a powder in your spice grinder.
1/2 to 3/4 Teaspoon Salt (I like 3/4 - but it will still be good with 1/2)
1 Teaspoon Fennel Seed
1 Teaspoon Sage
1 Teaspoon Thyme
1 Teaspoon Pepper, White and/or Black (I use a mix of white and black freshly ground peppercorns)
1/4 Teaspoon Garlic Powder
1/2 Teaspoon Onion Powder
1/4 Teaspoon Ground Nutmeg
Generous Pinch of Crushed Red Pepper
Choose your meat …mix your spices into 1 lb of Ground Turkey, choosing ONE of the folllowing …
Lean - Use 1 lb of 93% Fat-Free Ground Turkey
Leaner - Use 1 lb of 97% Fat-Free Ground Turkey
Ultra-Lean - Use 1 lb of 99% Fat-Free Ground White Turkey Meat
Let it Rest … If time permits, cover and chill for at least an hour (preferably overnight) to allow the flavors to meld. If you are in a hurry, skip this step and move ahead to the next one.
Add Some Moisture … Combine ONE of the following egg options into the meat to add a little moisture into that turkey meat …
Lean - Use 1 Large Egg (optional)
Leaner - Use 1 Large Egg or 1 to 2 Large Egg Whites
Ultra-Lean - Use 2 Large Egg Whites (about 6T pasteurized egg white)
Time to Cook … Spray a skillet with cooking spray (or use 1 teaspoon of oil) and heat it over medium heat. Scoop the ground turkey (it will be very moist if you added egg, I use an ice cream scoop) into your skillet and flatten it with the back of a spatula. Cover and allow the patties to cook for 3 minutes. Flip, cover again, and allow them to cook for another 2 to 3 minutes, or until the turkey is cooked through. Don’t cook them too long, as the meat will dry out, but make sure there is no pink left in the middle. And serve.