You can enjoy turkey sausage without the extra salt, additives, or preservatives that store‑bought versions often have. This recipe makes low‑sodium sausage patties that you can freeze and use whenever you need a quick breakfast.
Active time: 15 minutes | Total time: 30 minutes
Egg & Turkey Sausage Breakfast Sandwich
Ingredients
- 2 tsp olive oil
- 1 small onion, finely diced
- 1 garlic clove, minced
- 2 tsp fennel seed
- 1 lb (454 g) lean ground turkey
- ¼ tsp salt (plus a pinch for the egg)
- ¼ tsp pepper (plus a pinch for the egg)
- 1 tsp dried oregano
- 1 tbsp red‑wine vinegar
- Cooking spray
- 6 eggs
- 6 whole‑grain English muffins
- 3 small tomatoes, sliced
Directions
- Heat a non‑stick skillet on medium‑low. Add olive oil, onion and garlic. Stir often until the onion is soft and clear, about 5 minutes.
- Sprinkle fennel seed in the pan and stir for 1 minute until it smells good. Remove from heat and let the mixture cool a little.
- Put the cooled onion mix in a bowl. Add ground turkey, ¼ tsp salt, ¼ tsp pepper, oregano and red‑wine vinegar. Gently mix with a fork or clean hands—just enough to combine.
- Shape the meat into six equal patties.
- Wipe the skillet clean, spray with cooking spray, and warm it again on medium‑low. Cook the patties in two‑or‑three‑at‑a‑time batches, about 5 minutes per side, until they are brown and reach 165°F (74°C). Set them aside on a plate.
- In the same skillet, crack the eggs, leaving space between each. Cook until the whites start to set, about 3 minutes. Flip gently and cook another 2 minutes so the yolk stays runny. Sprinkle a little salt and pepper on each egg.
- Toast the English muffins. To assemble, place a sausage patty on the bottom half, add a fried egg, then a couple of tomato slices. Top with the muffin lid.
Make‑Ahead Tip: Place a piece of parchment paper between each cooled patty. Store them in a zip‑top bag and freeze. They can be reheated straight from the freezer.
Serves: 6 (one sandwich per person)
Nutrition per serving: 309 kcal, 9 g total fat, 2 g saturated fat, 3 g monounsaturated fat, 2 g polyunsaturated fat, 246 mg cholesterol, 526 mg sodium, 27 g carbohydrate, 4 g fiber, 3 g sugar, 29 g protein.
Additional nutrients: 417 mg potassium, 16 % iron, 13 % vitamin C, 13 % calcium.