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Chicken Sausage Breakfast Scramble

MyPlate Breakfasts

Want a new take on a sausage scramble recipe? Take chicken sausage and add it to a scramble for breakfast today. Our sausage scramble recipe is a tasty way to fuel your morning, especially when you pair it with an 8-ounce glass of milk. 

Ingredients

  • 1/2 cup (4 ounces) – chicken apple sausage, diced
  • 1/4 cup – onion, diced
  • 1/4 cup – red pepper, diced
  • 1/4 cup – sweet potato, diced
  • 4 – eggs
  • 2 tablespoons – low-fat or fat-free milk
  • 1/2 cup – fresh spinach leaves, chopped
  • salt and pepper
  • Pair each serving with:
  • 1/2 – whole wheat English muffin, toasted
  • 1/2 cup – blueberries
  • 8-ounce glass of milk

DIRECTIONS

Coat a non-stick skillet with non-stick spray; heat over medium.

Add the sausage, onion, red pepper, and sweet potato and cook, covered, stirring often, until vegetables are tender (test a chunk of sweet potato to be sure).

Meanwhile, beat eggs with 2 tablespoons milk in a small bowl until blended. When the vegetables are tender, transfer them to a plate. Return the skillet to the burner, add the egg mixture and cook, stirring often, until eggs are softly scrambled.

Off heat, stir in spinach, reserved sausage mixture, salt, and pepper.

Serve immediately with a toasted English muffin half, blueberries and remaining 8-ounce glass of milk.

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NUTRITION

340 calories; 9 g fat; 2.5 g saturated fat; 250 mg cholesterol; 23 g protein; 41 g carbohydrates; 5 g fiber; 540 mg sodium; 320 mg calcium. Nutrition figures based on using fat-free milk, and include an 8-ounce glass of milk. Per serving: Grains: 1 oz (1/2 whole wheat English muffin); Vegetables: 1/4 cup; Fruit: 1/2 cup blueberries; Protein: 2 oz (1 egg and 1 oz sausage); Dairy: 1 cup.

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