Recipe Makeover: Breakfast Sausage

 

One of our customers following The Model Trainer Method emailed me asking me to come up with an egg-free option for her Meal 1. She felt like eating full-on protein, say, a chicken breast, was not something she could stomach so early in the morning. Craving breakfast-y foods in the a.m. is something I can totally relate to myself, which is why I created this ultra-easy recipe for turkey breakfast “sausage” patties.

 

I like to eat mine with a side of savory oatmeal. You can keep your oatmeal sweet if you like to keep things traditional, but getting veggies into your a.m. mealtimes is a great way to up the nutritional ante, adding fiber and vitamins and keeping you fuller, longer. Plus, I like the additional flavor of the spinach and chives.

 

 

Turkey Breakfast “Sausage” with Savory Oatmeal
Makes 4 servings

 

INGREDIENTS

 

1 lb ground turkey breast
1 tsp ground sage
1/2 tsp cracked black pepper
1/2 tsp ground thyme
1/2 tsp ground marjoram
1/2 tsp dried rosemary (optional)
1 tsp salt
Cooking spray
2 cups cooked old-fashioned rolled oats
4-6 cups spinach or baby kale
Chives

 

DIRECTIONS

 

In a bowl using your hands, mix ground turkey breast with spices until well combined. Make 12 patties. In a pan lightly coated with cooking spray, cook patties over medium-high heat until browned on one side, about 4 minutes. Flip and cook on opposite side until lightly browned, about another 4 minutes. Remove from heat and set aside. Add rolled oats and greens to pan and cook until oats have warmed through and greens have wilted, about 3-4 minutes. If the pan is too dry and you want your oats runnier, add 1/4 to 1/2 cup water. Season to taste with salt and pepper. Divide savory oatmeal and patties into four servings. Top with chopped chives if desired. Freeze or store in containers in fridge for up to 3 days.

MAKE ONCE AND EAT ALL WEEK: TURKEY CHILI

The first weeks of September are always a study in controlled chaos in my house. The kids are back in school, which means there are new forms to fill out, new supplies to buy and sort, and new schedules to configure and  remember. The wall calendar hanging my kitchen looks like it’s been attacked by an army of markers, each colorful notation indicating an engagement, commitment or appointment. By the end of the day I’m so tired, all I want to do is crawl into my bed with some takeout.

Except, I know that when I eat a healthy home cooked dinner I feel better, sleep better and wake up the next morning ready to tackle my day, which is why this turkey chili—which you can cook once on, say, a Sunday, and eat all week—is the perfect solution to busy fall nights. Plus, if you have a football fan in the house, think about subbing this nutritious, lightened-up version of the classic meat and cheese bowl. This version includes a can of green chilies, which gives it a hint of Tex-Mex charm, but feel free to omit them and sub in your favorite chili spices.

 

TURKEY CHILI

Makes 4 Meals
Reprinted from THE MODEL TRAINER METHOD

INGREDIENTS

Vegetable oil cooking spray large onion, chopped
1 cup low-sodium chicken broth (or water)
1 can (28 oz) no-sugar-added crushed tomatoes
1 red bell pepper, sliced (plus more for garnish, if desired)
1 yellow bell pepper, sliced
1 orange bell pepper, sliced package (8 oz) white mushrooms, sliced thick
1 lb ground turkey breast
1 can (4 oz) green chiles
2-3 cloves garlic, chopped tsp
2 tsp ground oregano
2 tsp ground cumin
1 chopped fresh tomato (optional)
chopped fresh cilantro (optional)

DIRECTIONS

In a large skillet lightly coated with cooking spray over medium-high heat, sauté onion, stirring frequently, until lightly golden, about 5 minutes. add broth and continue cooking until soft, about 3 minutes more. add crushed tomatoes, bell peppers and mushrooms; cook until vegetables are soft, about 5 minutes. add turkey, chiles, garlic, oregano and cumin. continue cooking, breaking turkey into small pieces with a spoon, until turkey is cooked through, 5 to 7 minutes more. divide into 4 meals. Top with tomato, cilantro and peppers before eating, if desired.

Editor’s note: If following The Model Trainer Method, enjoy chili with the indicated servings of starch or fat source.

 

A delicious, just-spicy-enough bowl with a side of homemade whole-wheat pita chips.
A delicious, just-spicy-enough bowl with a side of homemade whole-wheat pita chips.