Turkey Sausage Breakfast Sandwich

• 90 g raw Turkey breakfast sausage (3.2 oz raw)
• 50 g (1 egg) Egg (1 large egg)
• 30 g (1 egg white) Egg white (1 large egg white)
• 0.2 g Black pepper (a pinch)
• 3 g Vegetable oil spray (⅔ tsp)
• 65 g (1 muffin) English muffin (1 English muffin)
• 20 g Reduced-fat cheddar, sliced (0.7 oz)
• 15 g raw Baby spinach (½ cup raw)
• 5 g Hot sauce (0.2 oz)

You'll need: Non-stick frying pan, Toaster, Spatula, Small bowl, Fork.

Method

1. Shape the sausage patty

   Press the sausage into a flat patty about 1 cm (½ inch) thick and the width of the muffin. Sprinkle with the pepper.

   Make the patty a bit wider than the muffin. It shrinks as it cooks.

2. Brown the patty

   Spray the pan with the oil and cook the patty over medium heat for 5–6 minutes, flipping once, until browned and 74°C (165°F) in the middle. Move it to a plate.

   Turkey is lean, so don't press the patty down in the pan or the juices run out.

3. Cook the egg and toast the muffin

   Beat the egg and egg white with a fork. Pour into the same pan to form a round slightly smaller than the muffin and cook for 1–2 minutes on each side, until fully set with no runny egg. Split and toast the muffin.

   Fold the egg in half when it sets. Folded egg sits neatly on the muffin.

4. Stack the sandwich

   Lay the cheddar on the hot patty so it melts. Build the sandwich on the muffin bottom with spinach, the sausage, the egg and a dash of hot sauce, then close it.

   Cheese goes directly on the hot sausage. It melts into the patty and glues the sandwich together.

Swaps

• English muffin → Whole-wheat bagel thinSlightly more fiber, and about 20 kcal fewer.
• Reduced-fat cheddar → Swiss cheese, a sliceMilder and nuttier, with about the same calories.