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Woo! More diner food. Get excited.

What I mean to say is “Get excited, you’re going to be one skinny bitch or dude!”

(Hey! Some of those menu items are clickable.)

Yum! The sausage is a *mite* time-consuming, but it’s delicious and easy to freezey. Here, lemme show you.

diet diner dinner: scramble & sausage

This called for a number of spices I don’t normally use, hence the unappealing array of unsightly jars. It even looks better on raw meat, somehow.

diet diner dinner: scramble & sausage

Since turkey comes in 1.25 lb packages, and since I haven’t tested the spice blend with that much turkey (I saved the extra quarter pound for a chili), I would say to use generous 1/2 tsps of the spices. Because we’re talking an extra 1/8 tsp, and my measuring spoons don’t even get that small. It’s about a pinch.

Now weigh out 1.1 oz patties. I know that’s kind of a weird size, but they were just the right size. If you don’t have a scale, divide your meat into about 12 parts. Ball up the meat, then pat it down, and stack between little squares of wax paper.

diet diner dinner: scramble & sausage

Now chill it for an hour. After the hour’s gone by, wrap whatever you aren’t going to use in saran wrap, then throw them in a freezer-safe bag in the freezer. To thaw later, microwave on high in two 10 second intervals, allowing a minute or so between nukings.

After the hour’s up, get a pan hot, then lay down a patty. Let it sit for a couple minutes, then flip. Let sit another couple minutes. Cut into one to be sure you’ve cooked all the way through (these should be rather thin, so if both sides look white, you’re probably all set).

diet diner dinner: scramble & sausage

And there you are! Money shot in a bit.

Now for the eggs. I love love LOVE egg substitute, and I use it anywhere I can get away with it. I don’t care what anyone says, for a scramble, these are fantastic. And oh so low calorie. I put a pinch of cayenne and probably a 1/4 tsp of garlic powder. Garlic powder is this amazing thing that you can put in fat free food to make it a thousand times more satisfying. You may have heard of it.

diet diner dinner: scramble & sausage

Next, some stuff to add a little fiber to your meal.

diet diner dinner: scramble & sausage

In addition to being delicious, these are lovely additions to your eggs. First you want to salt and pepper these . . . because they are particularly low-fat, the salt helps bring out a lot of otherwise neglected flavour. Sautee on medium-high for a few minutes, then set the burner to medium and lid it for another few minutes to let the broccoli get nice and tender.

diet diner dinner: scramble & sausage

Aaaaahhh!! Egg substunami!

diet diner dinner: scramble & sausage

Scramble it up in your awful pan that sticks to everything even when you use cooking spray.

diet diner dinner: scramble & sausage

You are perhaps thinking “But Aleta, I only like broccoli when its flavour is completely masked by cheese!” Have no fear, cheese-lover . . . there is such a thing as fat free shredded cheddar, and it goes on top of these eggs.

diet diner dinner: scramble & sausage

Now turn off the burner and, without moving your pan, lid it again to melt the cheese without burning the shit out of your eggs.


diet diner dinner: scramble & sausage

And that’s dinner.


Maple Turkey Sausage
adapted from a recipe by A Taste of Home

1.25 lbs ground light turkey
1 tbsp maple syrup
One generous half-teaspoon each:
onion powder
dried sage
dried thyme
poultry seasoning
1/4 tsp cayenne powder (plus a pinch for the adventurous)

Mix the turkey with the spices and maple syrup. Pat into tight 1.1 oz patties (about 14 total). You want these pretty thin so they don’t have to cook for very long. Layer between squares of wax paper and chill in the fridge one hour.

No no, the turkey patties, not you. Get out of there.

Heat a nonstick pan to HOT, then cook each side of the patty 2-3 minutes. Cut into one to be sure that there’s no pink in the middle.

These freeze and reheat fantastically, and I highly recommend making a month’s supply at a time. To do so, wrap each patty individually with plastic wrap, then store in a freezer bag in your freezer. They should last a good few months that way.

Easy Fo-cheesey Egg Scramble

1/2 c egg substitute

pinch of cayenne
pinch of garlic powder
1/3 c (or more) chopped broccoli
1/4 c chopped onion
1 slice packaged ham, chopped
1/4 c fat free shredded cheddar cheese
1/4 medium tomato, chopped, with the gutsy part left out, for garnish

Spray your pan with cooking spray, and heat to medium-high. Sautee the veggies until the onions start to look translucent (a few minutes), then cover the pan with a lid to help the broccoli cool.

Meanwhile, whisk the egg with the cayenne and garlic powder.

Remove the lid, turn heat to medium, and add the egg. Scramble it up. These cook pretty quickly. When the egg is no longer runny, sprinkle the cheese on top, turn off the burner, and lid the pan again to melt the cheese without burning the egg. About two minutes later, you, my friend have a cheesey egg scramble.

  1. Esi Said,

    I somehow don’t believe that this is diet food. Seriously, it all looks amazing!

  2. imadedinner Said,

    THAT looks awesome!! I’ll be making it for breakfast on Sunday!

  3. Dave Said,

    I think somebody’s going to be picking some ground turkey up at the store this weekend. Looks really good.

  4. Morena Said,

    “Aaaaahhh!! Egg substunami!”

    Favorite part of the post!!

  5. e$ Said,

    say you’re the only person in the world who doesn’t have a microwave… how would you un-freeze the sausage?

    (a totally hypothetical situation, of course, like what kind of loser doesn’t have a microwave.)

    (not me, that’s for sure.)

  6. Apollo Said,

    You’ve convinced me to give egg substitute a try for my scrambles. My mother would be proud.

  7. James Said,

    Hey, I just stumbled across this blog, and I am positively stunned at how good everything looks on here. On top of that, you are an amazing photographer and a hilarious writer.

    I plan on re-visiting this site early and often!

  8. raych Said,

    HOLYSHITIWILLEATTHESETHINGS! And then I will do a skinny-dance, and then I will vomit, because sausageneggs+dancing=the hurls.

  9. Sara Said,

    This looks fab. I love breakfast for dinner.

  10. aleta meadowlark Said,

    Esi – Yeah! That was my big idea. And I eat so many eggs on a diet . . .

    imadedinner – wooo! lemme know how it goes. =)

    Dave – ground turkey is a godsend.

    Morena – hehe, I liked that too

    e-money – one would then thaw in the fridge for a few hours.

    Apollo – I’m a food snob and it works for me. But my palate may not be as sophisticated as I pretend.

    James – Just THANKS!

    Raych – and if you’re on weight watchers, don’t forget to calculate the activity points for your skinny dance.

    Sara – it’s a moderately-kept secret that breakfast for dinner is best ever.

  11. RecipeGirl Said,

    Cute post 🙂

    I’m right with you on the diet food sistah. It’s fun discovering some great recipes that are actually low fat.

  12. Mindy Said,

    Hey, I was reading your recipe for rainbow cake. I am going to try it out tomorrow! All of your recipes look delicious.

  13. Lo Said,

    That’s one beautiful Brinner, if I do say so myself.

    And easy freezy?
    Perfect for mee-zy. 🙂

  14. Kelsey Said,

    e$ – Put it in a plastic bag and submerge the bag in a sink full of hot water.

  15. halfh0ur Said,

    so i came across your blog last night and needless to say i already have about 3 dozen turkey sausages ready to go in my freezer. can’t wait to try more of these recipes!

  16. piovertwo Said,

    The turkey sausage recipe is yummy!

  17. Mike Said,

    Looks like a winner Aleta!
    I’ll have to give this one a try. I make homemade breakfast sausage (pork) but have wanted to give turkey a chance for a while and it looks like now’s the time.

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