Do you know what’s in your sausage?

I am not a squeamish person.  I have nothing against those who don’t feel good about eating animal proteins either for whatever reason.  What I AM against is my food having more (or less) actual food in it than advertised.  We’ve all heard the rumors of what goes into hot-dogs and dog-food…or take out Chinese.   Even if the rumors don’t apply to sausages, the thought of eating a “casing” and what that entrails…er, entails can be offal off putting.   Then I start looking at the preservatives and nutrition data on a tube of sausage meat at the grocery. Super high in salt and even the “low-fat” variety has 10 gms of fat in 2 little ounces!  Not a Dukan Diet friendly bit of protein at all.  So then I look over at the tube of turkey sausage – again, pretty high in salt although better on fat.  Looking at the fresh, lean ground turkey breast though, there is the start of something to work with!  Four ounces of 99% fat-free turkey breast has 1.5 grams of fat and that’s not bad at all.  There is some sodium naturally in turkey,  80 mg (3% daily value) so for this recipe, depending on how you’re watching your sodium you can add or subtract to your taste…or health.  One reason I liked this recipe is that I had all the ingredients in my spice-cabinet already (and no, no cardamom or fenugreek called for)!  *I have since made adjustments to this recipe click here for updated post*

Messy Bits:

  • 1 lb lean ground turkey breast (makes 12 links/patties)
  • 1 teaspoons kosher salt
  • 1/3 teaspoon white pepper
  • .6 teaspoons rubbed sage
  • 1.4 teaspoon ginger
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon thyme
  • 1 teaspoon cayenne

Mix the spices in a bowl well and sprinkle into the raw turkey.  Keep  mixing/folding the turkey while sprinkling to get an even spread.  Once all the spices are even mixed through the turkey meat, spray a pan with olive oil (since there is so little fat, a little has to be added to keep it from sticking to the pan).  Either roll into links, form into patties or just plop the whole thing in the pan over  medium to high heat.  Cook until done either rolling, flipping or stirring your turkey sausage as you go.  Goes great with breakfast!   Our breakfast this morning?  Homemade turkey sausage wrapped in an oat-bran pancake and a bowl of fat-free cottage cheese.  Filling, tasty and 100% Dukan Worthy.  *Edit* Since I am making this frequently and don’t want to stand at the stove all day I am using my George Foreman Grill to do the cooking for me!  The links come out a little flatter because the lid smashes them down a bit but I find this method more time-efficient.  6-8minutes or until brown should do the trick.

Turkey Sausage Stats:

0.5% fat/link

207 mg sodium/link


4 thoughts on “Do you know what’s in your sausage?

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