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Lean Breakfast Sausage

Ingredients

½ pound extra lean ground pork or
½ pound 99% fat free ground turkey
1 tablespoon minced red onion
1 ½ teaspoons minced garlic
½ teaspoon dried thyme
¼ teaspoon ground sage
¼ teaspoon cayenne pepper
¼ teaspoon black pepper
1/8 teaspoon salt

Directions
In a medium mixing bowl, combine the pork, onion, garlic, thyme, sage, cayenne, black pepper and salt.
With clean hand or a fork, mix well. Divide the mixture into four equal parts.
Shape each into a ball.
On a sheet of wax paper, flatten one ball into a 4″ diameter patty.
Repeat with the remaining balls.
Place any patties that won’t immediately be cooked in a single layer or stacked between sheets of waxed paper in a airtight plastic container.
Refrigerate for up to three days or freeze for up to one month.
To cook, select a skillet that’s the appropriate size to hold the patty or patties to be cooked in a single layer.
Set the skillet over medium-high heat until it is hot enough for a spritz of water to sizzle on it.
With an oven mitt, briefly remove the pan from the heat to mist with olive oil spray.
Set the patty or patties in the pan.
Cook for one to two minutes per side, or until just starting to brown and no longer pink inside.
Serve immediately.

Nutrition Per Serving:
95 calories;
17.8g protein;
0.8g carbohydrates ( 0.1g sugars);
2g fat ( 1 g saturated fat);
46mg cholesterol;
0.1g fiber;
129mg sodium.

 

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