A healthy, affordable, nutrient-dense and allergy friendly breakfast sausage recipe. A great way to add some real protein to your breakfast and start your day right!
The original recipe is from The Real Food Dietitians; I just made a couple changes. For added health benefits, I strive to add greens and dulse or kelp flakes to every meal and these sausages are perfect with some spinach or collard greens. And caramelized onions are a great way to add more flavor.
1 lb. ground turkey (can also use ground chicken)
2 cups very finely chopped spinach or collard greens
1 small or 1/2 medium finely chopped sweet onion
½ cup finely chopped or grated apples
½ tsp. garlic powder
½ tsp. Italian seasoning
½ tsp. paprika
¼ tsp. fennel seeds, crushed
½ tsp. salt
¼ tsp. black pepper
1-2 tsp dulse flakes (optional; rich source of iodine)*
3 Tbsp. coconut oil
1 avocado for topping
*because we use salt with no added iodine, we add dulse or kelp flakes to many of our meals
Use a mortar and pestle, a coffee grinder or a stainless steels spoon, to lightly crush the fennel seeds. If using a spoon, press the bottom side of the spoon over the seeds, slowly rocking the spoon back and forth over the seeds to crush them.
2. Add 1 Tbsp coconut oil to pan, over medium to high heat, and add the chopped onion. Cook for a few minutes, until it starts to brown on the edges
3. Add apple to the pan and cook another 2-3 minutes. Let it cool
4. Combine all ingredients in a mixing bowl. Mix thoroughly.
5. Using wet hands, form the mixture into 16-18 small, thin patties
6. Add coconut oil to a large skillet (about 1 Tbsp., depending on the size of your pan) and set over medium heat.
7. Add the patties to the pan, being careful not to overcrowd them (allow space to flip them). Cook for about 4-5 minutes per side until browned and no longer pink in the center.
8. Remove patties and repeat with remaining oil and turkey mixture.
9. Top with guacamole or a mashed avocado and enjoy!
To mash the avocado simply cut it in half, take the seed out, scoop avocado in a bowl and mix with a little salt. (Optional: you can also add a few drops of freshly squeezed lemon juice)
You can make multiple batches of these sausage patties and freeze for later, if you would like. To Freeze: Place cooked and cooled patties in a single layer on a rimmed baking sheet lined with parchment paper. Place in freezer. When frozen, transfer to a zip-top bag or another freezer-safe container for up to 1 month. To cook from frozen, add to a small pan with few drops of water. Heat over medium-low heat covered with a lid for 5-8 minutes or until heated through.
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