Easy Homemade Turkey Breakfast Sausage


  • 1 pound ground turkey
  • 2 teaspoons fresh sage, chopped
  • 1 teaspoon fresh rosemary, chopped
  • 1 teaspoon fresh thyme, chopped
  • ½ teaspoon garlic powder
  • ½ teaspoon cinnamon
  • 1 teaspoon sea salt
  • Cooking spray (my favorite is Smart Balance® Non-Stick Cooking Spray)


Prep: 1. Chop herbs. Make: 1. Place turkey, herbs, and salt in a bowl a mix together using your hands to combine. 2. Refrigerate for at least 1 hour or overnight. 3. Form mixture into four patties no more than 1/2″ thick. 3. Use cooking spray to coat skillet and cook sausages in batches about 5 minutes per side or until no longer pink in the middle [center must reach 165°F]. 4. You can also bake in a 400°F oven on parchment-lined baking sheet for 25 minutes.

Nutrition Information Per Serving based on 4 servings

Calories 172; Protein 22.44 g; Fat 8.75 g; Carbs 1.07 g; Fiber 0.54 g; Sugar 0.03 g
Source: Gatheredtable.com

Baked Stuffed Peppers

Baked Stuffed Peppers (1) eidtedIngredients:

  • 4 medium to large green peppers
  • ½ cup of light/low fat shredded cheese of your choice
  • 1 small tomato
  • ¼ of a small onion (diced)
  • 1 tbsp. of minced garlic (from the jar or fresh, not dried)
  • 1 lb. of lean ground turkey


In a skillet, brown the ground turkey and the garlic together. Once, browned all the way through, place the meat and garlic mixture in a separate bowl. Using the same skillet, brown your diced onions. Add the browned onions and tomatoes, as well as the majority of the cheese to the meat and garlic mixture and stir well. Core your 4 green peppers and spoon the mixture into the peppers evenly. Top each pepper with the remaining amount of cheese and bake in a glass dish for 15 minutes at 350 degrees. Your peppers will still be mostly crunchy at this cook time/temp. For softer peppers, cook longer.

Recipe makes 4 servings.

Nutrition Information Per Serving: 243 Calories, 12 g Fat,  200 mg Sodium, 9 g Carbohydrate, 4 g Sugar, 26 g Protein.

Southwest Turkey Burger

Southwest Turkey BurgerIngredients:

  • 1 lb extra-lean ground turkey
  • 1/2 cup canned, lower sodium black beans, drained and rinsed
  • 3 green onions, finely chopped
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon ground cumin
  • 3/4 teaspoon chili powder
  • 1/4 teaspoon black pepper
  • Non-stick cooking spray
  • 1 small avocado, thinly sliced
  • 4 slices tomato
  • 1/4 red onion, thinly sliced


  1. In a large mixing bowl, combine turkey, black beans, green onion, garlic powder, cumin and chili powder and gently fold together by hand. Separate into 4 equal size patties (approx. 4.5 ounces each). Season with pepper.
  2. Heat a medium sized skillet and coat with cooking spray over medium heat. Place patties in skillet and cover. Cook 3-4 minutes on each side.
  3. Place on plate and top with tomato, avocado and red onion.

Recipe makes 4 servings.

Nutrition Information Per Serving: 231 Calories, 7 g Total Fat, 1 g Saturated Fat, 4 g Monounsaturated Fat, 1 g Polyunsaturated Fat, 0 g Trans Fat, 70 mg Cholesterol, 386 mg Sodium, 12 g Total Carbohydrate, 6 g Fiber, 2 g Sugar, 30 g Protein.

Recipe adapted from www.heart.org.

Eggplant Parmigiana

Processed with VSCOcam with c1 presetIngredients:

  • 1 large eggplant
  • 1 lb lean ground turkey
  • 1½ cups of pre made marinara sauce
  • 1 cup shredded mozzarella cheese
  • 12 basil leaves
  • ½ cup whole wheat panko bread crumbs
  • Salt and pepper to taste


  1. Preheat oven to 350°F.
  2. Cook ground turkey and set aside.
  3. Wash and dry eggplant.
  4. Slice eggplant into 12 even slices, about 1 inch thick.
  5. Place in microwave safe dish with 2 tablespoons of water and cover with paper towel. Microwave for 4 minutes.
  6. Remove from microwave and place on plate lined with paper towel to let dry and cool while you assemble the other ingredients.
  7. In 9 x 11 dish place 6 slices of eggplant, sprinkle with salt and pepper.
  8. To each eggplant slice add 2 tablespoons of marinara sauce, 1 tablespoon mozzarella cheese, 1 basil leave. Top each eggplant slice with additional six eggplant slices, and repeat layering process.
  9. Sprinkle each stack with 1 heaping tablespoon of whole wheat panko bread crumbs.
  10. Bake for 20 minutes or until cheese is bubbly and brown.

Recipe makes 6 servings.

Nutrition Information Per Serving: 234 Calories, 11 g Total Fat, 70 mg Cholesterol, 462 mg Sodium, 14 g Total Carbohydrate, 5 g Fiber, 6 g Sugar, 21 g Protein.

Recipe adapted from http://www.wlsdailyplate.com/eggplant-parmigiana/.

Taco Soup

Taco Soup (2) editedIngredients:

  • 1 lb lean ground beef (or ground turkey), cooked and drained
  • 1 can corn
  • 1 can Great Northern Beans
  • 1 can Black Beans
  • 1 can Red Beans
  • 1 can Diced Tomatoes
  • 1 Hidden Valley Ranch packet
  • 1 taco seasoning packet
  • 2 cups water
  • Baked Tortilla Chips (optional)
  • Light Sour Cream (optional)
  • Reduced fat shredded cheese (optional)


  1. Combine all ingredients in Crockpot except tortilla chips, shredded cheese and sour cream.  Do not drain any of the cans. (If you choose to drain the cans, this is very similar to chili, which is also delicious!)
  2. Stir and cover with lid. Cook on low 6 – 8 hours.
  3. Serve with tortilla chips, cheese and sour cream.

Nutrition Information Per Serving (without tortilla chips, cheese and sour cream): 208 Calories, 5 g Fat, 822 mg Sodium, 23 g Carbohydrate, 2 g Sugar, 17 g Protein.

Slow Cooker Turkey Breast

Slow Cooker Turkey Breast (3)If you don’t have a large crowd coming over for Thanksgiving and/or you don’t want lots of leftovers, this is an excellent alternative to cooking a whole turkey. It’s very quick to prepare the turkey breast (approximately 5 minutes) and the slow cooker will do the rest.


  • 3 lb boneless turkey breast
  • 1 small apple
  • 4 TBSP butter
  • 1 1/2 tsp coarse salt
  • 1 tsp crushed rosemary
  • 1 tsp thyme
  • 1 tsp sage
  • 2 tsp onion powder


  1. Place your turkey breast in the slow cooker. Slice the apple. Combine the seasonings in a small bowl.
  2. Rub the seasonings on the turkey breast, making sure to get some underneath the skin. Dot turkey with butter (again, put some underneath the skin.)
  3. Place apple slices in the slow cooker, on and around the turkey breast. There is no need to add any additional liquid, the butter and apple are sufficient.
  4. Cook on LOW for 3-4 hours, until the internal temperature reaches 165 degrees F.
  5. Let turkey rest after cooking for 5 – 10 minutes. Remove skin, slice and serve.

Recipe makes 12 servings.

Nutrition Information Per Serving: 166 Calories, 5 g Total Fat, 73 mg Cholesterol, 360 mg Sodium, 3 g Total Carbohydrate, 0 g Fiber, 1 g Sugar, 26 g Protein.

Recipe from: http://www.butterwithasideofbread.com/2013/11/easy-slow-cooker-turkey-breast.html.

Pumpkin Turkey Chili

Pumpkin Turkey Chili (3)Ingredients:

  • 1 Tablespoon vegetable oil
  • 1 cup chopped onion
  • 1/2 cup chopped green bell pepper
  • 1/2 cup chopped yellow bell pepper
  • 1 clove garlic, minced
  • 1 pound ground turkey
  • 1 (14.5 ounce) can diced tomatoes
  • 2 cups pumpkin puree
  • 1 1/2 Tablespoons chili powder
  • 1/2 teaspoon ground black pepper
  • 1 dash salt
  • 1/2 cup shredded Cheddar cheese
  • 1/2 cup sour cream

1. Heat the oil in a large skillet over medium heat, and saute the onion, green bell pepper, yellow bell pepper, and garlic until tender. Stir in the turkey, and cook until evenly brown. Drain, and mix in tomatoes and pumpkin. Season with chili powder, pepper, and salt. Reduce heat to low, cover, and simmer 20 minutes. Serve topped with Cheddar cheese and sour cream.

Makes 6 servings.

Nutrition Information Per Serving: 285 Calories, 16.6 g Total Fat, 76 mg Cholesterol, 321 mg Sodium, 14. 9 g Total Carbohydrates, 5.6 g Dietary Fiber, 21.3 g Protein.

Recipe from http://allrecipes.com/Recipe/Pumpkin-Turkey-Chili/Detail.aspx

Healthy Muffin Tin Meatloaf

Healthy Muffin Tin MeatloafFall is here and that means it’s time for some fantastic hearty recipes! But not all the fall favorites are a good choice for patients after weight loss surgery or for anyone who is trying to eat healthy for that matter. Not to worry though, with inspiration from one of our favorite Pinterest finds (http://boulderlocavore.com/2013/03/muffin-tin-meatloaf-and-mashed-potatoes.html) and a favorite meatloaf recipe from Better Home and Gardens Big Cook Book, we’ve put together a healthier version that is weight loss surgery-friendly and pretty much guilt-free!

Why we love this recipe:

  1. It is made into perfectly sized portions.
  2. It includes lean meat and starchy veggies all in one.
  3. It is low in calories, but packed full of flavor.
  4. It is easy to make ahead or make to enjoy right away.
  5. It can easily be frozen to enjoy later.
  6. It’s also perfect for large crowds because the recipe can easily be doubled, tripled, etc.
  7. And let’s just be honest, it looks GORGEOUS!

Meatloaf Ingredients:

  • 2 eggs, beaten
  • ¾ cup skim milk
  • 3 slices whole wheat sandwich bread (torn into small pieces)
  • ¼ cup finely chopped onion (sweet yellow onion is the best!)
  • 2 Tbsp. dried parsley flakes
  • 1 tsp. salt
  • 1/8 tsp. black pepper
  • 1 lb. ground turkey

For the sauce:

  • ½ c. ketchup
  • 1 Tbsp. dry mustard powder
  • 2 Tbsp. regular mustard (or spicy mustard if you want a little kick)
  • 2 Tbsp. brown sugar

For the potatoes:

  • 4 large russet potatoes
  • ¼ cup plain Greek yogurt
  • 3 Tbsp butter
  • 1 Tbsp chives (+ more for garnishing)
  • Splash of skim milk (to desired consistency)


  1. Preheat oven to 375°F.Healthy Muffin Tin Meatloaf2
  2. In an electric mixing bowl, combine your eggs and milk. Then add your bread chunks, onion, parsley, salt and pepper. Mix well. Add your ground meat and mix till it’s all combined. Do not over mix or beat at too high of a speed or your mixture could be too runny.
  3. Spray your muffin tin thoroughly and scoop your mixture into each compartment. Use the back of a spoon to pat the scoop down into the tin well. Bake in the oven for 25-30 minutes or until meat is cooked through.
  4. Meanwhile, wash, peel and dice your potatoes. Place in a large pot and bring to a boil. Boil for about 7 minutes or until tender enough to smash with a spoon. Strain your potatoes and place in an electric mixing bowl. Add the Greek yogurt, butter, and chives and mix well. Add milk till you reach the desired consistency.
  5. Also while your meatloaves are cooking, mix the ketchup, dry mustard, regular mustard and brown sugar together until mixed well and set aside.
  6. Remove muffin tin from oven and spoon about 2 tsp. of your sauce on top of each meatloaf. Then, using either a spoon or a bag with the tip cut off (USE CAUTION – Potatoes will be HOT) place about 3 Tbsp. of your mashed potatoes on each mini meatloaf. Return muffin tin to the oven for another 7-10 minutes to caramelize and give your potatoes a nice “twice baked” consistency.
  7. Carefully remove each meatloaf from your muffin tin and serve warm. This goes really nicely with either steamed green beans/Brussels sprouts/asparagus or served over a bed of warm spinach.Healthy Muffin Tin Meatloaf3

Recipe makes 12 servings.

Nutrition Information Per Serving: 225 Calories, 5 g Total Fat, 2 g Saturated Fat, 1 g Monounsaturated Fat, 0 g Polyunsaturated Fat, 0 g Trans Fat, 72 mg Cholesterol, 357 mg Sodium, 29 g Total Carbohydrate, 3 g Dietary Fiber, 4 g Sugar, 15 g Protein.

Taco Salad

Taco Salad EatingWellIngredients:

  • 1/2 cup prepared salsa
  • 1/4 cup reduced-fat sour cream
  • 1 teaspoon canola oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 pound 93% lean ground turkey
  • 2 large plum tomatoes, diced
  • 1 14-ounce can kidney beans, rinsed
  • 2 teaspoons ground cumin
  • 2 teaspoons chili powder
  • 1/4 cup chopped fresh cilantro
  • 8 cups shredded romaine lettuce
  • 1/2 cup shredded sharp Cheddar cheese


  1. Combine salsa and sour cream in a large bowl.
  2. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring often, until softened, about 2 minutes. Add turkey and cook, stirring often and crumbling with a wooden spoon, until cooked through, about 5 minutes. Add tomatoes, beans, cumin and chili powder; cook, stirring, until the tomatoes begin to break down, 2 to 3 minutes. Remove from the heat, stir in cilantro and 1/4 cup of the salsa mixture.
  3. Add lettuce to the remaining salsa mixture in the bowl; toss to coat. To serve, divide the lettuce among 4 plates, top with the turkey mixture and sprinkle with cheese.

Recipe makes 8 weight loss surgery-friendly servings.

Nutrition Information Per Serving: 224 Calories, 9.5 g Total Fat (4 g Saturated Fat, 2.5 g Monounsaturated Fat), 54 mg Cholesterol, 315 mg Sodium, 13.5 g Carbohydrate, 5 g Fiber, 21 g Protein.

Recipe from www.eatingwell.com.

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