Italian Breakfast Sausage Low Fat Recipes

LOW SODIUM ITALIAN SAUSAGE

Steps:

• Crush the "leafy" basil, sage, oregano, pepper flakes and fennel seed in a spice grinder or mortar and pestle until ground or they are lightly powdered.
• Mix the ground spice in with all the other spices in a small bowl and whisk well to remove any clumps.
• Sprinkle the spice mixture and remaining ingredients over the ground meat and knead well until the spices are evenly distributed throughout the meat.
• Refrigerate overnight to let the spice flavors infuse into the meat. If you try to cook the meat immediately, it will have very little flavor as the spices need time to develop.
• You can also add an (1) egg and (1) slice dried breadcrumbs to bulk up regular sausage patties.
• Form into patties, links or crumbles
• Cook over medium heat to an internal temperature of 160°F or until outside surface is light to medium brown. About 8 to 9 minutes total and there is no pink remaining. Since it is lean do not overcook or the meat will turn out very dry. Usually fat gives it a "moistness" that helps carry the flavor.

ITALIAN BREAKFAST SAUSAGE (LOW FAT)

Steps:

• Mix all ingredients together.
• Shape into 12 patties.
• Spray skillet with non-stick spray.
• Fry over medium heat, covered to reserve moisture, about 3-5 minutes per side.

LOW-FAT ITALIAN SAUSAGE DINNER

Steps:

• Place sausage links along with 1/2 cup of water in non-stick dutch oven. Prick skins. Heat to a boil and cook, turning once until sausages are grey and begin to give off liquid.
• Add onion chunks and continue to boil.
• When onion is tender, add mushrooms and peppers.
• Cook until peppers are almost tender; add squash and zucchini.
• Continue to cook at a boil to evaporate liquid.
• When liquid is almost gone, remove sausages, cut each into 4 or 5 chunks, and add back to pot.
• Add tomatoes with their juice, tomato paste and spices. Stir and heat through.
• Serve over cooked pasta.