A heart healthy recipe too often is code for tastes bad or that is just okay.
The recipe was developed as a way to reduce the amount of processed meat that I eat. I love a good breakfast and traditional packaged breakfast sausage has too much salt and additives. We all know that these should be avoided in most diets. The challenge with this recipe was to create a healthy alternative that tasted great.
Key to breakfast sausage is flavor and texture. Ground turkey has the advantage of staying moist during cooking. This results in the right kind of texture that we want. Another advantage of ground turkey is that it is difficult to over mix. I like to use my KitchenAid Classic Mixer with the paddle attachment to combine all of the ingredients. Add the ground turkey and set the mixer on low. Then add the seasonings. I find it best to place all of the dry seasonings in a small bowl. Pre-mix these before adding to the turkey. The paddle attachment keeps my hands clean during mixing. The neutral flavor of ground turkey allows for traditional breakfast sausage spices to be enjoyed with a lot less salt.
Fire up the cast iron skillet on this one and surprise your pork loving friends with an alternative that tastes every bit as good and that will win you brownie points with your doctor.
A healthy breakfast sausage that tastes great
Ingredients
- 2 pounds 85% Lean Ground Turkey
- 1 1/2 tsp Ground Black Pepper
- 1/2 tsp Marjoram
- 1/2 tsp Ground Thyme
- 1/2 tsp Ground Sage
- 1 tbsp Maple Syrup
- 1/2 tsp Salt
Instructions
- Combine all dry ingredients and set aside
- Add ground turkey to mixing bowl
- Set mixer on low speed and slowly add the dry ingredients and maple syrup
- Mix on high for five seconds after ingredients are incorporated to ensure even mixing
- Form into small patties
- Spray skillet with cooking oil
- Cook over medium heat in a skillet until done
- Flip as necessary
Serve on mini-bagels for a sausage bagel
Equipment Used
Lodge 12 Inch Cast Iron Skillet. Pre-Seasoned Cast Iron Skillet with Red Silicone Hot Handle Holder.
KitchenAid KSM150PSBU Artisan Series 5-Qt. Stand Mixer with Pouring Shield – Cobalt Blue