I love sausage but it doesn’t always love me, plus I like to know what’s in my food. Most sausages often have a lot of fillers and are loaded with unhealthy fats, soy and sodium. By making your own simple sausage patty you have more control using higher quality ingredients.
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These work great for a breakfast on the go sandwich using a toasted Ezekiel Sprouted Grain English Muffin along with a few apple wedges. You won’t miss that sausage muffin at the fast food joints after trying these.
Part of the joy in this recipe is gathering the right combinations of spices and seasonings. One of my all time favorites spices is freshly grated nutmeg. I use a microplane to grate my nutmeg nuggets. Nothing replaces the flavor and aroma of freshly grated nutmeg. For the grill seasoning I often use different ones but my husband’s favorite is Montreal Grill Seasoning, but it does have a bite to it. This recipe works up great using the Aldi’s brand Stonemill Essentials Steak Seasoning. McCormick’s also has a Smokehouse Maple Seasoning, which gives a smoky, maple flavor; using this would fall under a personal choice.
Still staying within an E meal you could serve a patty with a couple Trim Healthy Pancakes or Waffles found on page 259 of the Trim Healthy Mama Cookbook. We like to garnish them with a handful of raspberries and a drizzle of THM Pancake Syrup (page 480 Trim Healthy Mama Cookbook) or Gwen’s Nest Stevia Syrup.
For a THM S breakfast serve one patty with scrambled eggs and side of non-starchy veggies – sauteed summer squash, spinach or steamed broccoli. Check the recipe notes for more S and FP suggestions.
These keep very well in the refrigerator in a covered glass container and are easy to heat up in the microwave. They only require 40 seconds to reheat giving you a very fast breakfast on the go option.
Homemade Turkey Sausage Patties
Ingredients
1 – 20.8 ounce package of 96 – 99% lean Ground Turkey
2 tablespoons THM Pancake Syrup or Gwen’s Nest Stevia Syrup
1 teaspoon organic Fennel Seeds, lightly crushed
1 tablespoon of Grill Seasoning
1 tablespoon of fresh Sage, finely chopped or 1 teaspoon organic dry Sage
1 teaspoon organic ground dry Mustard
A few grates of fresh organic nutmeg
Instructions
- Place ground turkey in a large mixing bowl, break up.
- Add pancake syrup, fennel seeds, grill seasoning, sage, mustard and nutmeg.
- Mix all ingredients to combine well. Either using your hands or a fork.
- Divide into 5 equal 4 ounce patties.
- Heat a 10 – 12 inch skillet and lightly spray with coconut oil spray.
- Add your patties and cook over medium heat for approximately 5-6 minutes per side. Do not press down on your patties. I like to cook mine on my George Foreman Grill. Using the grill the cook time is 6-7 minutes total since it cooks from both the top and the bottom.
NOTES:
To slightly crush my fennel seeds I like to use a mortar and pestle.
For a THM S sausage patty use a higher fat content ground turkey.
For a THM FP keep the ground turkey very lean. I like to use a ground turkey breast which is 99% lean and shape my patties into 3 – 3 1/2 ounce portions. This recipe would then yield 6-7 patties when using a 20.8 ounce package of ground turkey.
- Serves: 5
- Calories: 128
- Fat: 11g
- Carbohydrates: 1g
- Sodium: 94mg
- Protein: 27g
- Cholesterol: 57mg
- 20¾ ounces ground turkey 99% lean
- 2 tablespoons THM Pancake Syrup
- 1 teaspoon fennel seeds
- 1 tablespoon grill seasoning
- 1 teaspoon sage
- 1 teaspoon mustard powder
- ⅛ teaspoon grated nutmeg
- Place ground turkey in a large mixing bowl, break up.
- Add pancake syrup, fennel seeds, grill seasoning, sage, mustard and nutmeg.
- Mix all ingredients to combine well. Either using your hands or a fork.
- Divide into 5 equal 4 ounce patties.
- Heat a 10 - 12 inch skillet and lightly spray with coconut oil spray.
- Add your patties and cook over medium heat for approximately 5-6 minutes per side. Do not press down on your patties.