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CARE Recipe: Sausage Breakfast Sandwich with Broccoli Sprouts
Broccoli sprout are rich in an enzyme called myrosinase. Myrosinase is important inactivating the chemoprotective (cancer-protective) compounds in brassica vegetables. Although other brassica vegetables contain myrosinase, it‘s heat sensitive and can be lost during cooking. Sprouts are an incredible raw source of this therapeutic compound – and so convenient! And so make-ahead friendly!
- Total Time: 30 minutes
- Yield: 1 1x
Ingredients
Scale
- 1 ounce lean chicken sausage, patty
- 1 sprouted English muffin, cut in half
- 1 teaspoon butter
- 3 cup baby spinach
- 1 large egg
- pinch salt
- broccoli sprouts, (as many as desired)
- 1 small piece of fruit
Instructions
- Prepare sausage by cooking over medium heat in a small non-stick skillet until fully cooked according to package directions. Set aside.
- Toast English muffin.
- While muffin is toasting, heat butter in small non-stick skillet over medium heat. Add spinach and allow to lightly wilt (about 2 minutes). Fold lightly with butter as its wilting.
- Crack egg into spinach, break yolk, and sprinkle with salt. Using a spatula, try to keep the form of the mixture a small circular shape (close to the size of the muffin).
- Cook until egg is set (about 2 minutes). Flip and cook an additional 1 minute.
- Once egg is prepared, place on muffin. Top with sausage and sprouts.
- Enjoy with fruit on the side.
Notes
- Do avoid overcooking the spinach when wilting. As greens cook longer, they release a lot of water and this will make your egg mixture runny. Just wilting will retain the moisture of the greens yet will decrease just enough bulkiness to make them comfortable to eat with on the muffin.
- These are great made-ahead. Simply assemble all ingredients EXCEPT sprouts, allow to cool, individually wrap, and freeze. Thaw the night before using, reheat in microwave, and top with sprouts at the time of serving.
- Tip: I usually make six sandwiches at one time. Using my large non-stick skillet, I put six eggs in over low-medium heat, break the yolk, and cook until set (about 2-3 minutes). Then, flip and allow to cook an additional 2-3minutes. When I flip it often breaks and that’s fine. The eggs also aren’t circular for my sandwiches like they are when making individually but that’s also OK with me for the time savings. I make versions both with and without greens. If I don’t have greens on hand at the time of cooking, I’m fine with quick wilting a handful at the time of serving.
- Substitution ideas: 1) Replace 1 egg with 2 egg whites AND 1/4 avocado (mash or slice avocado and add along with sprouts at the time of serving) OR 2) Replace sausage with 1 oz low-fat cheese to make lacto-ovo vegetarian
- Jack & The Green Sprouts is my favorite brand: I find them at my co-op in Minneapolis. If you are having trouble finding sprouts, talk with your produce manager. They can often order them in for you.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
Nutrition
- Serving Size: 1
- Calories: 383
- Sugar: 12g
- Sodium: 675mg
- Fat: 12g
- Saturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 47g
- Fiber: 10g
- Protein: 23g
- Cholesterol: 221mg
