Scrambled Eggs with Sausage

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.

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Prep Time:
5 mins
Additional Time:
5 mins
Total Time:
10 mins
Servings:
2
Yield:
2 servings

Ingredients

  • 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

Directions

  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.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

198 Calories
9g Fat
16g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 1 english muffin half and 1 1/2 cups egg mixture
Calories 198
% Daily Value *
Total Carbohydrate 16g 6%
Dietary Fiber 3g 9%
Total Sugars 4g
Protein 15g 29%
Total Fat 9g 12%
Saturated Fat 3g 16%
Cholesterol 231mg 77%
Vitamin A 508IU 10%
Vitamin C 3mg 3%
Folate 44mcg 11%
Sodium 524mg 23%
Calcium 222mg 17%
Iron 2mg 12%
Magnesium 39mg 9%
Potassium 244mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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