Lean country-style breakfast sausage

Dietician's Tip

For a milder flavor, use 1 teaspoon rosemary instead of the sage, black pepper and red pepper flakes. For an Italian flavor, try 1 teaspoon of basil and 1/2 teaspoon of fennel instead of the sage and red pepper flakes.

Ingredients

  • 1/2 pound lean ground pork loin
  • 1/2 pound lean ground turkey breast
  • 1 teaspoon sugar
  • 1 teaspoon dry mustard
  • 1 teaspoon onion powder
  • 1 teaspoon sage
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon red pepper flakes (optional)

Directions

In a large bowl, mix all the ingredients together. Form the mixture into 12 patties. Spray a large, nonstick skillet with cooking spray and place over medium heat. Add the patties and cover. Cook until browned and juices run clear, about 5 minutes on each side. If using a thermometer, cook until internal temperature reaches 165 F. Transfer to a serving platter and serve immediately.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 109
Total carbohydrate: 1 g
Cholesterol: 50 mg
Dietary fiber: trace
Monounsaturated fat: 2 g
Protein: 15 g
Saturated fat: 1 g
Serving size: 2 patties
Sodium: 52 mg
Total fat: 5 g

DASH Eating Plan Servings

Meats, poultry and fish: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 2

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1

Last Updated Jan 27, 2016

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