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.


2 pounds lean ground turkey

1 egg white

1 tablespoon pure maple syrup

1 tablespoon ground sage

12 teaspoon dried red pepper flakes

12 teaspoon fennel seed

12 teaspoon freshly ground black pepper

12 teaspoon ground rosemary

14 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.


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

12 teaspoon all-purpose salt-free seasoning

12 teaspoon freshly ground black pepper, or to taste

12 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

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