I encourage everyone to eat a plant-based, low-carb, protein-rich diet. Unfortunately, these meals can take a bit more thought and time to prepare and, if you’re like me, other things take priority and healthy meals become an afterthought. As a solution, I recommend meal prepping (not to be confused with doomsday prepping). Finding the time to shop, wash, cut, cook, pack, and store food for the coming weeks or months is worth the effort.
Turkey sausage is one of my favorite meal prep menu items for several reasons:
- It is a good source of protein when I’m trying to build muscle and lose weight. Sometimes vegetable and grain sources aren’t enough.
- Pre-packaged, store-bought, processed meat is made with extra fillers, preservatives, fat, and low-quality animal parts. There are no additives in my homemade sausage recipe.
- Processed meat, beef, and pork are linked to colon cancer. Turkey is not.
- Turkey sausage is easy to make, freeze, thaw, and enjoy in a variety of dishes or all by itself.
NURSE GAIL’S HEALTHY TURKEY SAUSAGE PATTY RECIPE
WHAT YOU NEED:
- Frying pan for cooking
- Spatula or tongs for flipping
- Large bowl for mixing ingredients (or use a 1 gallon storage bag if you don’t want to wash a bowl)
- Snack or sandwich-size freezer bags for storage (or your choice of pro-environment freezer-friendly containers)
- Gloves (optional)
- Wax paper (optional)
- Cooling rack (optional)
- 1 1/2 pounds of lean ground turkey meat
- 1 teaspoon sage
- 1 teaspoon thyme
- 1 teaspoon ground black pepper
- 1 teaspoon oregano
- 1 teaspoon smoked Spanish paprika
- 2 teaspoons cumin
- 1/4 teaspoon chipotle chili powder
- 1/2 teaspoon salt (optional)
- Put ingredients in a large bowl and mash together with your hands. Use gloves if you don’t want raw meat mush under your nails. (Find them in the first aid section of the drugstore.) If you’re like me and don’t have a dishwasher in your tiny NYC apartment, put ingredients in a gallon-size storage or freezer bag instead of a bowl. Seal the bag and massage the outside of the bag to blend ingredients evenly. Use fresh or dried spices; fresh spices have a better nutrition profile but are more difficult to obtain. I like the Union Square Greenmarket in Manhattan but other farmer’s markets are easy to locate with a quick google search. I don’t use prepared spice mixes from the grocery store because they often contain MSG.
- Form the seasoned meat into patties. Place the patties on wax paper to prevent them from sticking to each other.
- Pre-heat the frying pan on medium-high heat. Place the raw patties in the hot pan and flip when almost fully cooked. (The meat will change color from pink to white.) Adjust the burner temperature and cooking time according to the thickness of the patties.
- Place the cooked patties on a cooling rack. Cool to room temperature.
- Put the patties in freezer bags or containers of your choice and seal. I usually store 2 1/2″ patties in groups of three. Sometimes I crumble large patties into bits before freezing so I can use them in egg white omelettes. Use a label or marker to note the date and what’s inside the bag/container. Store in the freezer.
Approximately 15 turkey sausage patties (2 1/2″ in diameter).
- Garlic powder
- Onion powder
- Red pepper flakes
Sometimes I use additional spices to create an Italian or Tex-Mex flavor.
Nurse Gail’s frozen turkey sausage patties can be thawed and used in a variety of ways.
- Turkey sliders without the bun
- Turkey lettuce wraps with sprouts
- Turkey meatballs in a tomato sauce
- Turkey patty on lettuce with salsa
- Turkey sausage pizza crust (google “meatza” for recipes)
- Turkey sausage and sauerkraut
- Turkey sausage crumbled into soup
- Turkey sausage and egg while omelette
Sausage patty, egg whites, & fresh basil for a quick BREAKFAST.
Sausage patties served on lettuce for an easy LUNCH or DINNER.
When I’m running late, I’ll grab a bag of sausage patties from the freezer and throw them into my purse. They thaw on the way to work and I eat them (plain) at room temperature for breakfast. They satisfy the urge to stuff my face with less-healthy breakfast foods. They’ve helped me reach my diet goals and improve my overall long-term health. If you eat meat, I hope they help you as well.
In the comments section, please let us know what other spice combos work for you. Curry, anyone?
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