1/2 pound extra-lean ground pork or pork tenderloin, ground
1 tablespoon minced red onion
1 1/2 teaspoons minced garlic
1/2 teaspoon dried thyme
1/4 teaspoon ground sage
1/4 teaspoon cayenne
1/4 teaspoon ground black pepper
1/8 teaspoon salt
This Biggest Loser breakfast recipe is great as part of breakfast sandwiches or chopped in omelets or other egg dishes. If you’re eating the sausage on its own, a bit more salt is advised (from a flavor standpoint) to make it taste like full-fat sausage that still has a small fraction of the fat and calories. For those who don’t eat pork, chicken or turkey can be substituted, but again, added salt is definitely needed.
In a medium mixing bowl, combine the pork, onion, garlic, thyme, sage, cayenne, black pepper, and salt.
With clean hands or a fork, mix well.
Divide the mixture into 4 equal parts.
Shape each into a ball.
On a sheet of waxed paper, flatten one ball into a 4 inch-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 an airtight plastic container.
Refrigerate for up to 3 days or freeze for up to 1 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 1 to 2 minutes per side, or until just starting to brown and no longer pink inside.
Serve your breakfast sausage immediately.
Makes 4 patties.
Nutrition at a Glance
Per patty: 72 calories, 12 g protein, 1 g carbohydrates, 2 g fat (less than 1 g saturated), 37 mg cholesterol, trace fiber, 101 mg sodium
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