Sausage is a comforting breakfast choice . But it’s usually loaded with fat, saturated fat and sodium.
This version is leaner becaue it's made from chicken breast and lean beef, it’s moist and extra nutritious from the apple and oatmeal; and it’s full of flavor from onions and fresh herbs.
Serve it as a succulent, satisfying entrée.
What you need:
1/2 pound ground chicken breast (antibiotic-free)
1/4 pound lean ground beef sirloin (antibiotic-free)
1 medium Granny Smith apple, cored, peeled and coarsely grated
2 (1 ounce) packets organic instant oatmeal (about 2/3 cup total)
1/4 cup coarsely grated red onion
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon finely chopped fresh sage (about 6 large leaves)
1 tablespoon minced fresh rosemary (optional)
3/4 teaspoon sea salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
1 large egg, lightly beaten
1. In a large bowl, combine all ingredients with your hands. Form the mixture into eight (8) patties (use about 1/3 cup mixture for each patty).
2. Place a large nonstick skillet over medium heat. Cook patties in batches, 4 minutes per side or until well done, turning over once. Remove cooked patties to a plate and keep covered with foil until all the patties are done.
Serving size: 2 patties
Protein: 21 g
Calories from fat: 46
Total fat: 5 grams
Saturated fat: 1 gram
Cholesterol: 95 milligrams
Sodium: 530 milligrams
Total carbohydrates: 17 grams
Dietary fiber: 2 grams
Sugars: 5 grams
Jackie Newgent is a registered dietitian and culinary expert, who likes to raise awareness about diabetes. She wrote The American Diabetes Association's "The All-Natural Diabetes Cookbook: The Whole Food Approach to Great Taste and Healthy Eating." Her recipes can be seen each month in "Glamour" magazine.