DASH Diet : Breakfasts – Maple Turkey Sausage (part 1) – Scrambled Tofu with Mushrooms, Peppers, and Tomatoes

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1. Maple Turkey Sausage

Perfect for those avoiding pork or simply
looking for another lean breakfast meat. These homemade patties are
subtly sweet and absolutely delicious.

INGREDIENTS | SERVES 8

2 pounds lean ground turkey

1 egg white

1 tablespoon pure maple syrup

1 tablespoon ground sage

1⁄2 teaspoon dried red pepper flakes

1⁄2 teaspoon fennel seed

1⁄2 teaspoon freshly ground black pepper

1⁄2 teaspoon ground rosemary

1⁄4 teaspoon garlic powder

  1. Combine ingredients in a large bowl and mix
    well using a fork or your hands. The mixture will be sticky. Form into
    16 (roughly) 2-inch patties.

  2. Heat griddle or skillet over medium and
    brown patties on both sides, about 4 minutes per side. Lower heat to
    medium-low or low if they seem to be burning. Drain on paper towels
    before serving.

Per Serving | Calories: 161 | Fat: 7 g | Protein: 22 g | Sodium: 87 mg | Fiber: 0 g | Carbohydrates: 1 g | Sugar: 1 g

2. Scrambled Tofu with Mushrooms, Peppers, and Tomatoes

This is a great salt-free dish, especially
good for vegans or those watching their cholesterol, and the taste is
surprisingly authentic.

INGREDIENTS | SERVES 4

1 small onion, diced

1 clove garlic, minced

1 cup sliced mushrooms

1 small tomato, diced

1 small bell pepper, diced

1 pound firm or extra-firm tofu, drained

1⁄2 teaspoon all-purpose salt-free seasoning

1⁄2 teaspoon freshly ground black pepper, or to taste

1⁄2 teaspoon ground turmeric

What Is Turmeric?

Turmeric is a spice made from the ground
root of the turmeric plant. Its bright yellow color and distinct flavor
are used in many types of food, from Indian cuisine to prepared
mustard. Turmeric has a slightly bitter taste that works well in
combination with other seasonings. It’s high in manganese and iron, and
may help reduce the risk of some cancers.

  1. Place a nonstick skillet over medium heat.
    Add the onion, garlic, mushrooms, tomato, and bell pepper and cook,
    stirring, for 5 minutes.

  2. Crumble the tofu over top, keeping it in
    rather large chunks. Add the salt-free seasoning, black pepper, and
    turmeric, and stir gently to combine. Cook another 5 minutes, stirring
    gently.

  3. Remove from heat and serve immediately.

Per Serving | Calories: 124 | Fat: 6 g | Protein: 12 g | Sodium: 7 mg | Fiber: 2 g | Carbohydrates: 6 g | Sugar: 1 g