Thursday, September 3, 2009

Breakfast, Re-Wrapped

Let's talk turkey for a minute... turkey sausage that is. I cannot stand, will not eat, turkey bacon, but I was very pleasantly surprised with how good fully cooked turkey sausages, from both Jimmy Dean and Tennessee Pride, are. They are especially good scrambled with some Egg Beaters for a much healthier take on breakfast wraps.

I have also recently discovered, in a bid to eat healthier, that Egg Beaters are far better than I thought. I like the Southwestern and Garden Veggie ones as an alternative to plain - it's an omelette in a carton. They do need a little salt, but not when scrambled, as below, with the turkey sausage. Because I love spicy food, I add a dash (or four) of Crystal or other hot sauce. Scrambled with the sausages, these are great - and only 30 calories per 1/4 cup.

For 1 wrap:
  • 1/4 cup Egg Beaters, any kind (30 calories)
  • 2 links Jimmy Dean fully-cooked Turkey Sausage (80 calories)
  • 2 tablespoons 2% sharp cheddar cheese (about 20 calories)
  • 1 whole wheat, 96% fat free tortilla (about 130 calories, depending on brand)
Spray a skillet heavily with non-stick cooking spray. Heat on medium high. While skillet heats, cut sausage into small pieces. Brown sausage for about two minutes, and then pour Egg Beaters over sausage. If desired, add a shot or two of hot sauce. Let sit 30 seconds, and then start scrambling.

While the eggs cook, place tortilla on a paper plate or napkin - no reason to bring real dishes into this! Sprinkle the tortilla with cheese and microwave 20 seconds. Put cooked eggs and sausage onto tortilla, wrap and enjoy.

Alternatives: before adding the sausage to the skillet, cook some fresh onions, peppers or mushrooms. A heartier addition that still adds no fat are chopped up leftover Oven Fries. I don't have time for that on a workday, but it is good! These can easily be made vegetarian by using one of Morningstar Farms veggie sausage products too.

That took less than five minutes to make, less than most of would spend sitting in a drive-thru line, and is infinitely healthier than anything coming from that window. ONE of the teeny-tiny sausage burritos from McDonald's has 300 calories and 25 grams of fat, compared to about 260 calories and less than 10 grams of fat for this wrap, which is about as filling as two of those McDonald's ones; a Cheesy Bacon BK Wrapper from BK is 340 calories and 24 grams of fat. I have nothing against McDonald's or Burger King, but when it's this easy to eat more healthily, I think it's worth the little bit of effort.

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