A great recipe to enjoy while losing weight

Q I am trying to lose weight while lowering my cholesterol and I am working with a personal trainer at another gym. He told me that I could no longer have sausage patties with my 2 eggs in the morning for breakfast.

Does your program allow Sausage patties and can I have them with my eggs in the morning? — Jack in Anderson

A The key to a successful weight loss program is to give people better options for the foods they normally eat.

Whole eggs are high in fat and you are best to replace them with egg whites or Egg Beaters. There are approximately 6 grams of fat in a whole egg and zero grams of fat in an egg white.

At the same time, there are 90 calories and 6 grams of protein in a whole egg and only 15 calories and almost 4 grams of protein in an egg white.

Your best choice is to consume many egg whites or Egg Beaters rather than whole eggs.

Now, to answer your question about sausage patties.

Sausage patties are normally very high in fat and in sodium.

A typical sausage patty has 267 calories, 20 grams of fat, 540 mgs. of sodium and 98 mgs. of cholesterol.

Our Ultra Fit turkey sausage patty has 150 calories, less than 3 grams of fat, less than 100 mgs. of sodium and 45 mgs. of cholesterol.

Made from extra lean ground turkey, this refreshing morning meal is healthy, yet appetizing. Whether you’re on the go or have time to sit, this breakfast special is easy to make and adds a twist to your routine.

Quick, homemade turkey sausage patties for breakfast offer a healthy change of pace from the usual.

Patties can be individually wrapped and frozen for up to 1 month; just defrost and reheat in the oven or microwave.

Prepare ahead of time. If you’re on the go and you don’t have time to cook, here is our recipe for Ultra Fit Sausage Patties:

Ultra Fit Sausage Patties

Makes 4 servings


1 pound ground turkey breast

4 teaspoons sugar-free pancake syrup

1/2 teaspoon dried sage

1/4 teaspoon cayenne pepper

1/4 teaspoon Ms. Dash (For Turkey)

1/8 teaspoon freshly ground black pepper

1/8 teaspoon ground ginger

1 teaspoon extra-virgin olive oil


Heat oven to broil.

Combine turkey, syrup, sage, cayenne, Ms. Dash, pepper, and ginger in a mixing bowl and mix well. Divide into 4 (1/2-inch-thick) patties.

Heat oil in a large nonstick skillet over medium-high heat; cook patties until well browned and cooked through, about 4 minutes per side. Remove from heat.


Fitness Expert and Fitness Hall of Fame recipient John DeFendis is the Director of Exercise and Fitness at Coop’s Health & Fitness in Anderson and Greenville, South Carolina.

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