Be Fit Basics: Herbed Pear Breakfast Sausage [RECIPE]

Be Fit Basics: Herbed Pear Breakfast Sausage
Adapted from Cooking Light

1 pound- ground turkey meat (look for 93% lean or ground turkey breast)
¾ cup- diced pear
¾ cup -diced red pepper
½ cup -diced red onion
¼ cup- chopped cilantro leaves
1 tsp -dried sage (or ½ -1 tbsp chopped fresh sage)
½ tsp -salt
½ tsp- ground cumin
½ tsp -ground allspice
½ tsp- crushed red pepper
1½ tbsp- canola oil

 

Yield: 4 servings

Instructions:

  1. In a large bowl, combine all ingredients except the canola oil. Shape into 8 patties (½ inch thick).
  2. Heat a large sauté pan on medium heat and add half the canola oil and half the shaped patties.
  3. Cook patties about 4 minutes per side, until slightly golden brown with an internal temperature of 165 degrees.
  4. Drain the patties on paper towels.  Wipe out any bits in the pan and repeat with the remaining oil and patties.

Notes:

  • -You can substitute other herbs, like parsley or basil, for the cilantro.  Fresh rosemary or oregano can also be used, but use much less because they are stronger-flavored.
  • This recipe is also gluten free, but be sure to check your spices if you have Celiac disease.

 

NUTRITION INFORMATION PER SERVING (2 small patties):

CALORIES: 260 calories
PROTEIN: 22 g
SODIUM: 375 mg
CARBOHYDRATE: 10 g
FIBER: 2 g
FAT: 15 g
SAT FAT: 3 g

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Emily Gelsomin is a Clinical Nutrition Specialist at Massachusetts General Hospital. As a registered dietitian, she counsels medical nutrition therapy on an outpatient basis and works extensively with the hospital's employee wellness program, Be Fit. She is also a freelance food writer and is currently pursuing her master's degree in Gastronomy, a multi-disciplinary food studies program that examines the holistic role of food in historical and contemporary societies, at Boston University.

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