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Healthy Country Sausage

HealthyHomestyleCookingCookbookWhen David was diagnosed diabetic the doctor told him to loose weight – and when I decided to go on my ‘Cement Diet’ I referred back to my favorite cookbook –

Healthy Homestyle Cooking – (available at Amazon)

 by Evelyn Tribole, R.D., R.D. – a  well known and published nutritionist.    What I like most about this book is that she takes every day foods you love to eat and makes them healthy, i.e.,  low fat.   And, she gives comparisons for before and after regarding calories, fat, % calories from fat and cholesterol (that’s on every one’s mind these days).

One thing no country breakfast should be without is sausage but take a look at the calories and fat in traditional pork sausage.  Evelyn’s recipe for ‘Healthy Homestyle Country Sausage’ was the first recipe I tried and is still my favorite – and I want to share it with you just to give you an idea of how good her recipes are. 

Ingredients:  1 pound ground turkey breast  (use only ground breast meat)1 medium apple peeled, cored and finely shredded;  1/2 cup cooked brown rice;  2 tablespoons shredded onions;  2 cloves minced garlic;  1-1/2 teaspoon ground sage;  1 teaspoon salt;  1/2 teaspoon ground red pepper;  1/2 teaspoon ground black pepper;  1/2 teaspoon dried thyme;  1/4 teaspoon ground allspice;  snipped parsley (optional).

In a large bowl stir together the turkey, apples, rice, onions and garlic.   In a small bowl, stir together the sage, salt, red and black peppers, thyme and allspice.  Sprinkle the spice mixture over the turkey mixture.  Using your hands mix until well blended.  Shape the turkey mixture into 8 1/2″ thick patties.

To cook, spray an unheated large skillet with no-stick spray.  Add the patties and cook over medium heat for 4 minutes.  Turn the patties over and cook another 4 minutes more or until they are no longer pink.  Sprinkle with parsley if desired.

On a personal note, I would make up a couple of  batches of  the sausage mixture, make it into patties and then freeze it – so that whenever we wanted sausage for breakfast all I had to do was get a couple of patties out of the freezer and cook  them up. 

The nutritional difference between traditional pork sausage and this turkey sausage is:

Calories:  Before – 609   ….  After – 160

Fat (g):    Before –  46  ….   After – 2

% Calories from fat:   Before – 69%   ….  After –  8%

Cholesterol (mg.):  Before –  215  ….   After – 51

This book is full of recipes for things you would eat every day – including breads, appetizers, main courses, one-dish-meals, soups and stews, pastas, salads and salad dressings, side dishes, desserts and dishes from around the world.  All  prepared in such a way to be healthy – but still tasty.  AND –  the nutritional comparisons – like above –  are given for each recipe so you can see just how many calories, fat, etc. you are saving yourself.  If you’re looking for a good everyday cookbook – Healthy Homestyle Cookingby Evelyn Tribole is IT!

1 comment to Healthy Country Sausage

  • JeannieM

    Although I have not gotten a chance to try this sausage yet for taste…….I cannot believe the fantastic difference in the numbers! Fat content reduced by THAT much just has to be a healthier form of eating. David is sooooo lucky to be eating these meals everyday. I would be leaping out of be EXCITED for mealtime if these dishes were being served at my table!