It’s Healthy Kitchen Hacks Wednesday – the day we share our favorite time-saving kitchen tricks and cooking shortcuts to help you make healthy and delicious meals.
Now…onto today’s featured Healthy Kitchen Hack:
BETTER-TASTING BREAKFAST SAUSAGE [WITH MUSHROOMS!] VIDEO
EQUIPMENT: My favorite pan to saute mushrooms: All-Clad Saute Pan [affiliate link]
“They’re really good.”
That’s what my 10-year old said when I asked her what I should write about these Mushroom Breakfast Sausages.
Pork sausage was not something that often made it onto this dietitian’s menu. I just never had a craving for it. (But, bacon? That’s another story altogether. See >> Maple Bacon Scones and Butternut Squash and Bacon One-Pot Pasta.
Then, a farmer friend gave us some of his farm-raised ground pork. I had some mushrooms in the fridge; these breakfast sausages were born.
Now we buy ground pork and have these breakfast sausages often. And not just for breakfast.
The Mushroom folks call this #HealthyKitchenHack of replacing some of the meat with mushrooms, The Blend. Here’s the formula I use:
>> Add an 8-ounce package of mushrooms to each 1-pound of meat
Here are a few other tips I use for mushroom ‘Blend-ing’:
- Mince finely with a knife. Or pulse mushrooms a few times in your food processor.
- Saute 8-ounces of mushrooms in 1 tablespoon oil
- Mushrooms act as a binder, so no other binders are needed in meat patties. No breadcrumbs. no eggs. #easypeasy
- Use spices:
- For pork, go Italian: fennel, oregano, garlic powder, black pepper
- For beef, go spicy: cumin, smoked paprika, red pepper flakes
Mushroom add the goodness of veggies to meat:
- Lower fat – Mushrooms replace some of the saturated fat in meat by decreasing the amount of meat in 1 patty (see below.) But meat tastes just as ‘meaty,’ because mushrooms soak up flavorful meat juices.
- More for your money – Normally a pound of meat yields 4 burgers, by adding (inexpensive) white mushrooms, you get at least 6-7 big meaty burgers.
- Increased nutrients – Mushrooms contain potassium, selenium, vitamin D, and fiber, among other nutrients.
Plus, IMO, Mushroom Breakfast Sausage Patties just taste better than plain old sausage patties. Better-Tasting Breakfast Sausage (with Mushrooms!) #HealthyKitchenHack via @TspCurry Click To Tweet
Better-Tasting Breakfast Sausage (with Mushrooms!)
Make better-tasting breakfast sausage from scratch by adding the nutrition and flavor of sauteed mushrooms.
- Yield: 6 sausage patties
- 1 tablespoon canola or olive oil
- 8-ounce package of white button mushrooms, finely chopped
- 1 pound ground pork
- 1 teaspoon dry oregano, crushed between your fingertips
- 1/2 teaspoon fennel seeds
- Salt and ground black pepper to taste
- In a large saute pan, heat oil over medium heat. Add mushrooms and cook, stirring, for 5-7 minutes until beginning to turn golden. Scrape into a bowl to cool to room temperature.
- In a large bowl, add pork, oregano, fennel seeds, salt, pepper, and mushrooms. Mix gently with your hands to combine.
- Shape into six patties and place on a broiler pan that’s been coated with non-stick cooking spray.
- Broil under high heat, 2-3-inches from heat, for 5 minutes. Remove pan from oven and flip sausages. Broil for 4 minutes more until internal temperature reaches 160-degrees F.
Sausages may also be grilled:
How do you like to eat mushrooms? Do you ever ‘Blend’ mushrooms into meat?