High-Protein Turkey Sausage Egg McMuffins

Ingredients

• 1 1/2 lb (680 g) 93% lean ground turkey
• 3 cups (720 ml) Egg Beaters 100% Egg Whites (about 6 tbsp per sandwich)
• 8 light multigrain English muffins (about 100 calories each)
• 8 slices Kraft Singles 2% Milk American cheese
• Sausage seasoning: 1 tsp dried sage, 1 tsp salt, 1/2 tsp each black pepper, garlic powder and crushed fennel seed, 1/4 tsp each smoked paprika and red pepper flakes
• Avocado oil spray

How to make it

1. Prep everythingHeat the oven to 375°F (190°C). Spray a 9 x 13-inch (23 x 33 cm) baking dish well with avocado oil spray. Mix the sausage seasoning in a small bowl: 1 tsp dried sage, 1 tsp salt, 1/2 tsp each black pepper, garlic powder and crushed fennel seed, and 1/4 tsp each smoked paprika and red pepper flakes. Split the 8 English muffins and set out the 8 cheese slices.
2. Make the sausagePut the 1 1/2 lb (680 g) ground turkey in a large bowl, sprinkle the seasoning over it and mix with your hands for about 30 seconds, just until the spices are evenly spread. Don't overwork it or the patties get tough. Divide it into 8 equal balls, about 3 oz (85 g) each.
3. Shape the pattiesFlatten each ball into a thin patty about 4 inches (10 cm) wide, a little wider than the muffin, because they shrink as they cook. Press a shallow dent in the center with your thumb so they stay flat instead of puffing up.
4. Bake the egg sheetShake the carton, then whisk the 3 cups (720 ml) of Egg Beaters egg whites with a pinch of salt and pepper. Pour into the prepared dish and bake 15 to 18 minutes, until the center is set, white all the way through and no longer jiggles when you shake the pan. Don't overbake, or egg whites turn rubbery. Let it cool 5 minutes, then cut into 8 squares, or use a round cutter or wide glass for the classic McMuffin shape.
5. Cook the pattiesWhile the eggs bake, heat a large 12-inch (30 cm) nonstick skillet over medium heat and give it a light spray of avocado oil. Cook the patties in two batches, 4 to 5 minutes per side, until browned on both sides and 165°F (74°C) in the center. Ground turkey must be fully cooked, so check one with a thermometer.
6. Toast and stackToast the English muffins until lightly golden. Build each one: bottom muffin, sausage patty, cheese slice (the heat from the patty melts it), egg square, top muffin.
7. Wrap, freeze and reheatLet the sandwiches cool completely, about 20 minutes, so they don't get soggy. Wrap each one in parchment or foil and put them in a freezer bag: they keep 4 days in the fridge or 3 months in the freezer. To reheat from frozen, unwrap, wrap in a damp paper towel and microwave 60 to 90 seconds, flip, then 30 to 60 seconds more until hot in the center. From the fridge, 45 to 60 seconds is enough.