Homemade turkey sausage with scrambled egg whites
1
Points®
Total time: 41 min • Prep: 20 min • Cook: 21 min • Serves: 4 • Difficulty: Easy
This sausage-and-egg breakfast provides a hearty start to your day. The homemade sausage uses lean ground turkey breast as its base and amps up the flavor with fresh and dried herbs and spices. Add sliced onions to the bell peppers to bulk up your breakfast vegetable servings, or substitute fresh spinach instead. When scrambling eggs, it’s tempting to cook them on medium-high or high heat to get them on the table quickly, but it’s best to cook them on medium-low to reduce the risk of overcooking them. Take them off the heat while they still look wet but not runny since they’ll continue to cook thanks to the residual heat they contain.
Ingredients
Olive oil
3 tsp
Bell pepper
2 item(s), medium, thinly sliced
Table salt
¾ tsp
Uncooked extra lean ground turkey breast
¾ pound(s)
Uncooked onion
¼ cup(s), chopped, finely chopped
Fresh parsley
4 Tbsp, chopped
Fennel seeds
½ tsp
Dried sage
½ tsp
Black pepper
¼ tsp
Red pepper flakes
⅛ tsp
Egg whites
8 item(s), large
Fat free skim milk
1 Tbsp
Instructions
1
Heat 1 teaspoon oil in large nonstick skillet over medium heat. Add bell peppers and 1/4 teaspoon salt and cook, stirring frequently, until peppers soften, about 8 minutes. Transfer to platter and keep warm.
2
Meanwhile, combine turkey, onion, 2 tablespoons of parsley, fennel seeds, sage, 1/4 teaspoon of salt, 1/8 teaspoon of black pepper, and red pepper flakes in medium bowl. With damp hands, shape mixture into 8 (1/2-inch-thick) patties.
3
Wipe out skillet peppers cooked in. Place skillet over medium heat and add 1 teaspoon oil. Place patties in skillet and cook, turning once, until cooked through and browned, 4–5 minutes per side. Place on platter with peppers.
4
Whisk together egg whites, remaining 2 tablespoons parsley, milk, remaining 1/4 teaspoon salt, and 1/8 teaspoon black pepper in large bowl. Wipe out skillet patties cooked in; add remaining 1 teaspoon oil and place over medium heat. Add egg white mixture and cook, stirring frequently, just until set, 2–3 minutes. Serve eggs with patties and bell peppers.
5
Serving size: 2 sausage patties, ⅓ cup eggs, and about ½ cup bell pepper
People Also Like
Join the #1 doctor-recommended weight-loss program*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programs to patients.