Here at Bariatric Foodie, we’re trying to find a good balance between recipes geared toward newer post-ops and ones for us “veterans.” This one, I would say…is more for the vets (but newbies…this is the kind of stuff you have to look forward to!). This is also good for people trying to wean their family off of fast food breakfasts!
So my life is kind of hectic. I have the two kids, the dog, the two cats, I sit on every committee/board in my neighborhood, I do Pouch Party™…oh yeah…and I also contribute to a certain food blog…
All that is to say that breakfast sometimes has to be on the fly. Now most of the time I do a protein shake, but sometimes I want something savory. To accomplish this, I mainly prep and freeze stuff I can grab and heat up at work. Such is the case with this little gem.
When I first started doing Pouch Party™, I used to demo this sandwich all the time. And I’d forgotten all about it until the other day when my daughter actually asked me to make my homemade turkey sausage (recipe below). And that’s when I fell in love ALL over again…
So here you go…the method…the madness…the Egg NikMuffin!!!
Now for a quicker version of this you can buy low-fat turkey sausage. I make my own. Why? Cuz I like my food better than anybody else’s! If you’d like to try your hand at sausage, it’s ridiculously easy:
Nik’s Turkey Sausage
1 lb. ground turkey (don’t get super lean. I’d say 85/15)
¼ tsp salt (yes that’s a good bit, adjust if you see fit…)
¼ tsp garlic powder
¼ tsp onion powder
1/8 tsp ground sage
1/8 tsp crushed red pepper (or you can omit if you don’t like the kick)
Mix everything well in a bowl (see, easy!). Form into patties and fry. I like to do mine on the George Foreman grill just because it’s low maintenance and I can go do something else while they are cooking.
Now onto the Nik Muffin…
One 100 calorie whole-wheat English Muffin
1 egg, beaten (or egg substitute equivalent)
1 turkey sausage patty
1 slice of whatever kind of cheese floats your boat
1 stainless steel round cookie cutter (or biscuit cutters work)
Set your sausages to cooking whatever way you cook them.
Meanwhile, heat a sprayed skillet over a medium flame. Spray the inside of your cookie cutter and place it in the skillet. Pour in egg and allow it to firm up (about 2 minutes or so). Remove ring when egg round is well formed, flip and cook an additional minute.
Meanwhile, toast your English muffin. Spray it down with whatever you use (these days I use Olivio spray, 0 calories!).
Once the egg and sausage are done, layer the egg on the muffin, then the sausage, then the cheese and let it sit for a few seconds. The cheese will melt. Top with other half of muffin and you’re good to go!
For the longest time, a serving for me was half of this. These days I can eat the whole thing but I don’t want to go near food for at least 4 hours!
Either way, it’s a hearty way to start your day and on the overall much better for you than that “other” muffin sandwich.