At one time in my not too distant past, I was following a Leptin diet protocal, to curb that hormone called Leptin, the “I’m Hungry” hormone. Consuming more protein early in the day (40-50g) staves off snacking desires the rest of the day. Try it sometime…….it really DOES! Of course, if hunger mid morning and mid afternoon has never been an issue for you, a smaller sausage patty (3 oz.) in this recipe will lower calories and fat considerably per serving. This breakfast (or whatever meal you chose to serve this tasty dish) will go far at keeping you feeling pleasantly full throughout the day. This recipe is suitable for all phases of Atkins and other keto diets.
5 oz. pork sausage (I use homemade: https://buttoni.wordpress.com/2011/08/07/peggys-breakfast-sausage/
2 T. solids from can of Ro-Tel® Tomatoes & Green Chiles
1 large egg
1¼ oz. grated Monterrey Jack Cheese
1 tsp. green onion, chopped (optional garnish)
DIRECTIONS: Preheat oven to 350º. Form a patty with the pork sausage making a slight depression in the center to help contain the egg that will sit there. Brown to nearly done stage in non-stick skillet. Top with the tomato/chile solids. Then break the egg into the well. Top with cheese and bake at 350º for about 12 minutes. At 12 minutes, the yolk was done enough, but still soft…just not runny. If you like it runny, cook for less time. Top with chopped green onion if desired and ENJOY!
NUTRITIONAL INFO: Makes 1 serving which contains:
658 cals, 52.8g fat, 2.6g carbs, 0.6g fiber, 2 g NET CARBS, 40.9 g protein 726 mg sodium
* SMALLER PORTION INFO: If you use a 3 oz. meat patty and only 1 oz. cheese, you can lower the numbers to: 452 calories, 36 g fat, 2.3g carbs, 0.5g fiber, 1.8 g net carbs, 29g protein, 576 mg sodium