Soysage, Egg & Cheese Muffin

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Soysage, Egg & Cheese Muffin
Makes 4 servings

4 Thomas Original English Muffins
4 Morningstar Farms Sausage Patties
5 eggs
2 slices Kraft 2% Cheddar Cheese
Tony’s creole seasoning and salt to taste
1 tbsp fat-free milk

Toast English muffin to your preference, and cook sausage according to package directions in microwave. Combine eggs, milk, and salt and creole seasoning to taste. Cook eggs over medium heat in a pan sprayed with nonstick spray. Separate into four egg servings and top with cheese. If cheese doesn’t melt from heat off eggs, put in microwave for 5-10 seconds. Spray muffin with 5 sprays of butter and put eggs/cheese followed by sausage and then the muffin top.

Nutritional Information: 318 calories, 31 carbs, 11 fat grams and 25 protein grams.

Review: This was one of the first recipes I ever made, and my favorite made with soysage! Monica taught it to me, Teresa taught me to add creole seasoning and the rest is history. It's a great filling breakfast, reheats well and is easy to take to work/assemble there. The patties can be a bit pricey, but I know Trader Joe's has 6 for $3, and Costco has a great deal too!

Potato, Egg and Soysage Burritos

Potato Egg & Soysage Burritos
Makes 4 Servings

10 oz. peeled baking potato, raw and diced
4 eggs
2 Morningstar farms sausage patties
2 tbsp fat free milk
2 tsp olive oil
4 Mission carb balance flour tortillas
Garlic Powder, Creole Seasoning, Salt & Pepper to taste

Set a large pan over medium heat; spray with cooking spray. Whisk together eggs, milk and a dash of salt and creole. Heat up sausage per box instructions and cut into small pieces. Drop potatoes on the pan (they’ll sizzle!). Sprinkle with garlic powder, creole seasoning and pepper. Stir for 1 minute, then add olive oil. Stir and let it set for 5-6 minutes. Then stir and let it sit for another 5-6 minutes. After 12 minutes or once they look brown, taste a thicker potato piece. If it’s cooked, heat tortillas in the microwave, and pour egg mixture and sausage on top of potato mixture. Stir for 2-3 minutes until egg are cooked, then removed the tortillas from the microwave and cover each in the potato/egg/sausage mixture.

Nutritional Information: 299 calories; 33 carbs; 11 fat grams and 18 protein grams.

Tips: I liked mine plain; Austin added a ¼ tsp of hot sauce. You could also add salsa since it’s a low-calorie condiment, or even add chopped veggies like onions or peppers. I personally wouldn’t add cheese as I don’t think you’d be able to taste it. As far as cooking potatoes- the smaller the pieces the quicker they’ll cook, so my best advice is do like noodles – taste one before declaring them done!

Review: These are a childhood favorite of mine! You could definitely cut corners using hashbrowns or boiling the potatoes to make them super soft, but this way makes them crispy and oily - love it!

Quick & Easy Soysage/Egg Wraps

Quick & Easy Sausage/Egg Wraps
Makes 2 Servings

2 Mission Low carb tortillas
3 eggs
2 tbsp egg whites
1 tbsp fat-free milk
2 morningstar farms sausage patties
Salt, tony’s creole, Texas Pete hot sauce to taste

Set medium-sized pan to medium and spray with nonstick cooking spray. Whisk together eggs, egg whites, milk and salt and tony’s creole seasoning to taste. Pour mixture in pan. Heat sausage patties in microwave (40 seconds on both sides) and shred to pea-sized pieces. After two minutes, pour sausage into egg mix and stir. Put tortillas in microwave. Continue stirring egg/sausage mixture until eggs are cooked, 2-3 more minutes. Remove now-warm tortillas and spoon hot sauce in center. With the back of a spoon, smear it on the tortilla. Spoon egg/sausage mixture onto tortillas. Roll them up and cut them in half to make two wrap halves.

Nutritional information per serving: 335 calories, 31 carbs, 12 fat grams and 26 protein grams.

Review: These are very flavorful and filling. While I miss the potato in them, this definitely cuts down on the time it takes to cook. These reheat well, too.