When I am in Campbellsville KY, I pick up some Jake’s Fresh Hot Country Sausage. It comes in packages of about three pounds. I have one in my freezer and one (now about half of one) in the fridge. But I have made some nutritional lifestyle changes over the last few years. I try to keep my intake of salt, sugar and saturated fats down. Sugar is easy- I have a bottle of soda about once every three months and I have dessert about once a month. Salt is kept low by staying away from most processed foods and using salt-free spice blends. As for saturated fat, I used to have toast with butter almost every morning but have substituted plain tortillas (easy to do in the Southwest). And I replace butter with olive oil. Beef intake has been cut back, replaced mostly by chicken.
But my weakness is pork! And that Jake’s sausages is really good! But I need something to take the place of it, not completely, but where I could have it once or twice a week. Beans are a good source of protein, so I started there. I have a few cans of refried beans from when I was in a burrito period and they were going unused. I found a recipe online for refried bean burgers and decided to modify that to make a breakfast sausage replacement. Here’s the recipe I came up with:
refried beans (I used a 16 oz. can of Rosarita Traditional)
bread crumbs (as a binder- I used about a cup)
Use your hands or a spoon to mix all this together until blended, then form into patties.
Spray a pan with olive oil pan spray (such as Pam) and fry them up.
When done on both sides (I like some crispness), put the ‘sausage’ on a warm plate. Then toss a couple of tablespoons of Ro-tel diced tomatoes with peppers into the pan to warm them up. Run a line of these tomatoes over the ‘sausage’.
Wipe out the pan and fry an egg. Place the egg over the ‘sausage’ and tomatoes. Serve with a warm tortilla.
Makes four servings.
Here’s the data for the whole meal, per serving:
Carbs: 53 g
Fat: 14 g
Protein: 19 g
Sodium: 1061 g
Sugar: 3 g
The salt is a little high. I will need to make my own refried beans to solve that- pretty easy to do. Now look at the numbers for the real pork sausage alone (without the egg, tomato and tortilla):
Carbs: 6 g
Fat: 63 g
Protein: 39 g
Sodium: 1875 g
Sugar: 3 g
Quite a diff in the salt and fat, huh? And you know what- it actually tastes pretty good.