HERE’S A HEARTY dish you’ll love. The original tends to be high in fat, however, so I was determined to change it. Plus, all the low-calorie breakfast patties on the shelves are tiny, not very good, and laced with preservatives. Here, I have not only made the patties large and packed with protein, I also hold them together with the added fiber of psyllium husk powder. These patties are super filling and tasty. When served with some scrambled Egg Beaters, you’ll be super-fueled for your busy mornings.
Yield 1 breakfast meal
Prep time approximately 12 minutes
Processing time approximately 10 minutes
Calorie Burn 66
Calories 121
Net-Calories 55
| Kosher salt and freshly ground black pepper | |
| 2 | slices of tomato |
| 2 | tablespoons cold water |
| ½ | tablespoon psyllium husk powder |
| 1 | tablespoon puffed brown rice, chopped |
| ½ | tablespoon egg white powder |
| ¼ | teaspoon salt-free poultry spice (such as Frontier) |
| 2 | ounces extra-lean ground turkey |
| Olive oil cooking spray | |
| ¼ | cup egg whites (such as Egg Beaters 100% Egg Whites) |
1. Preheat the oven broiler. Make sure one rack is on the top and one rack is in the middle of the oven. Season the tomato slices with salt and pepper and broil on the top shelf of the broiler until warmed, about 30 seconds. Remove and set aside.
2. Whisk the water and psyllium husk powder in a large bowl until the psyllium has dissolved and the water is thickened, about 1 minute. Add the rice, egg white powder, and poultry spice and mix until dissolved, about 1 minute. Add the turkey and mix until a paste is formed. Season and form into 2 loose mounds.
3. Spray a large nonstick ovenproof skillet with cooking spray and place it over medium-high heat. Add the mounds of turkey and spread them into patties. Cook until starting to brown, about 30 seconds, and then transfer to the oven and cook until patties have cooked through, about 3 to 5 minutes. Remove the pan from the oven, flip the patties, and brown the other side, about 30 seconds. Transfer the patties to a plate.
4. Add the egg whites to the pan, season with salt and pepper, and cook until set, about 2 minutes. Evenly spoon the eggs next to the patties on the plate.
This sausage recipe serves well as a blank canvas; try adding crushed fennel seeds or chopped fresh sage for a fresh twist!
121 calories, 0.75g fat (0.25g sat), 27.5mg cholesterol, 193.25mg sodium, 6g carbohydrate, 3g fiber, 21.75g protein
Cedarlane Spinach and Mushroom Egg White Omelette
Fat: 12g / Calories: 270 cal