Scrambled Eggs with Sausage

Scrambled Eggs with Sausage

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From: Diabetic Living Magazine

Start your day off right with these scrambled eggs. This recipe includes eggs, turkey sausage, and cheese; packing 14 grams of protein per serving. Quick and easy to make, this is the perfect breakfast solution.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • Nonstick cooking spray
  • 2 eggs
  • 2 tablespoons reduced-sodium chicken broth
  • Ground black pepper
  • 1 ounce cooked turkey sausage, sliced
  • ¼ cup cherry tomatoes, quartered
  • 2 tablespoons finely shredded reduced-fat Cheddar cheese
  • 1 whole-grain English muffin, halved and toasted

Preparation

  • Prep

  • Ready In

  1. Coat a large nonstick skillet with cooking spray. Preheat skillet over medium heat.
  2. In a medium bowl, use a whisk or rotary beater to beat together eggs, broth and black pepper; stir in sliced sausage.
  3. Pour egg mixture into hot skillet. Cook over medium heat, without stirring, until mixture begins to set on the bottom and around edges.
  4. With a spatula or a large spoon, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking over medium heat until almost set; add tomatoes and cheese. Cook about 1 minute more or until egg mixture is cooked through but is still glossy and moist.
  5. Serve over toasted English muffin halves.

Nutrition information

  • Serving size: 1 english muffin half and 1½ cups egg mixture
  • Per serving: 198 calories; 9 g fat(3 g sat); 2 g fiber; 16 g carbohydrates; 14 g protein; 44 mcg folate; 231 mg cholesterol; 4 g sugars; 508 IU vitamin A; 3 mg vitamin C; 222 mg calcium; 2 mg iron; 524 mg sodium; 244 mg potassium
  • Nutrition Bonus: Calcium (22% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1½ medium-fat protein, 1 starch

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