Sausage & Egg Muffins
Skip the drive-through! This simple breakfast is an on-the-fly staple in my house. I make the sausage patties and eggs ahead of time and assemble in the morning.
Excerpted from Dish Do-Over by Jo Lusted (Harper Collins, 2014). Photo: Mike McColl
| Servings |
| 4servings |
| Servings |
| 4servings |
Ingredients
- 1 medium zucchini
- 2 extra-lean turkey or chicken sausages (3 oz each), casings removed
- 8 large egg whites
- 2 large eggs
- Sea salt and freshly ground black pepper
- 4 whole-wheat or multigrain English muffins split and toasted
- ½ cup low-fat aged cheddar cheese shredded
- 4 tbsp ketchup
Servings: servings
Units:
|
Ingredients
Servings: servings
Units:
|
Instructions
- Grate zucchini and squeeze very dry in a clean kitchen towel or paper towel. In a bowl and using your hands, combine zucchini and sausages. Divide mixture into 4 balls and shape into ½-inch-thick patties.
- In a medium bowl, whist together egg whites and eggs. Heat a large non-stick skillet over medium-high heat; mist with cooking spray. Cook patties, turning once, for about 6 minutes, until browned and cooked through. Remove from heat and cook to keep warm.
- Wipe skillet clean, return to medium heat and mist with cooking spray. Add eggs to skillet and cook for about 2 minutes, until eggs are just set, scraping a spatula over bottom of pan so that large, soft curds form. Season with salt and pepper.
- To assemble sandwiches, place 1 patty on the bottom half of each English muffin. Top with eggs, cheese and ketchup, and sandwich with muffin tops.
Recipe Notes
Before: 440 calories, 26 g Total Fat. Dish Do-Over: 324 calories, 9 g total fat (3 g saturated fat)
36 g carbohydrates, 6 g fibre, 13 g sugar, 27 g protein, 943 mg sodium, 122 mg cholesterol
