Today's Food Friday recipe is a treat from California State University-Long Beach dietetic intern, Marina Vigil, who worked with me during her self-select rotation. Thank you for sharing the recipe with us, Marina!
Photo credit: Marina Vigil. Copyright 2011. All rights reserved.
Last month I participated in a health fair and I was delighted to find that one of the booths was giving away free cookbooks, including one on soul food. I had never had the pleasure of trying Soul food, but I always look forward to trying something new. When most people think of soul food, they often think of fatty, fried foods, but these recipes highlight how to have healthy food that is still soulful. Many of the recipes looked appetizing and colorful. Everyone in my family found recipes that they wanted to try. I decided to start my venture into soul food with the Turkey Apple Sausage Breakfast sandwich. It includes some of my favorite ingredients, tomatoes and mushrooms! I also added some baby spinach to the recipe to give it a little extra color. Adding vegetables to a morning breakfast sandwich is a great way to start the day! I loved the flavor that the herbs and the apple gave the turkey patty. I substituted some fresh herbs from my garden in this recipe. You can substitute fresh herbs for dry, too. Just remember that you typically need three times as much fresh herbs because dried herbs have a stronger flavor. Overall, it was a delicious start to my morning! I look forward to trying more recipes from this cookbook.
To try this and other Soulful recipes, visit this link.
Turkey Apple Sausage Breakfast Sandwich
Adapted from Soulful Recipes: Building Healthy Traditions, 2008
Makes 6 servings. 1 patty per serving.
Prep time: 5 minutes Cook time: 25 minutes
Turkey Apple Sausage
1 pound ground turkey
1 red delicious apple, peeled, cored, and chopped
2 large cloves garlic, finely chopped and divided into 2 portions
½ teaspoon dried thyme
¼ teaspoon red pepper flakes
1 teaspoon dried sage
¼ teaspoon ground black pepper
1⁄8 teaspoon ground coriander
nonstick cooking spray
2½ cups chopped mushrooms
1½ cups chopped onions
6 whole wheat English muffins
6 slices tomato
1 ½ cups baby spinach
1. In a large bowl, combine turkey, apple, one garlic clove, thyme, red pepper flakes, sage, ground black pepper, and coriander; mix well.
2. Form the turkey mixture into 8 patties (set aside 2 patties for the Dirty Rice and Blackeye Peas recipe on page 32).
3. Spray a large skillet with nonstick cooking spray and heat over medium heat.
4. Cook patties until they are cooked through, about 5 to 7 minutes per side. Set aside.
5. Spray the skillet with nonstick cooking spray and sauté the remaining garlic for 3 minutes
6. Add mushrooms and onions. Sauté until the mushrooms are tender and onions begin to brown, about 5 minutes.
7. Cut each English muffin in half. Place a Turkey Apple Sausage patty, 1⁄3 cup of mushroom-onion mixture, 4-5 leaves of baby spinach and a slice of tomato on 6 English muffin halves.
8. Cover each sandwich with the other English muffin half and enjoy!
Nutrition information per serving: Calories 256, Carbohydrate 35 g, Dietary Fiber 6 g, Protein 19 g, Total Fat 5 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 38 mg, Sodium 459 mg
What new foods have you tried recently?