3 Reasons why its heart healthy:
- Chicken is lower in fat and leaner than traditional pork sausage making it a healthier choice for your heart.
- Using fresh parsley offers lots of flavour without the need for adding salt. Eating too much salt can negatively impact your blood pressure.
- This breakfast offers 21g of protein which will help keep you full until lunch. Eating a diet rich in protein can help support a healthy weight.
Chicken Sausage Muffin
If you’re a fan of a sausage muffin, you’ll want to give this healthier version a try. It’s an easy recipe and you can make the chicken sausage rounds in advance and store them in the fridge. This recipe makes ten sausages, so you can freeze what’s left and simply defrost before cooking.
Servings
10
servingsPrep time
10
minutesCooking time
10
minutesIngredients
- Fresh ingredients:
400 g chicken mince
1 apple, peeled & grated
1/2 a small onion (about 60g), minced or grated
2 tbsp fresh parsley, chopped
1 egg per person, optional
- Cupboard ingredients:
1/4 tsp ground black pepper
1/2 tsp garlic powder
2 tbsp olive oil
1 wholewheat English muffin per person
2 tbsp wholewheat breadcrumbs
Directions
- Prepare your fresh ingredients as per the ingredient list – peel and grate the apple, mince the onion and chop the parsley.
- Combine all the ingredients, (apart from the olive oil) together in a large bowl making sure everything is mixed well.
- Make 10 equal size rounds about ¾ inch thick.
- Heat a frying pan on a medium heat and add 1 tbsp of the olive oil. Cook the chicken sausage round in batches, adding the other 1 tbsp of olive oil when needed. Cook for about 4 minutes on each side, until golden and cooked through. The best way to check if chicken is cooked through is to use a meat thermometer, the inside temperature should be no less than 74°C.
- Once the sausage is cooked, put them aside and fry your eggs. If you want perfectly round eggs, you can use an egg ring, or just chop any long bits off once they’re cooked. Cook your eggs however you prefer, with a runny or hard yolk.
- Assemble your breakfast muffin and enjoy!
