Arugula and Chicken Sausage Breakfast Salad

Two of my favorite foods in the world are arugula and any type of ground meat--yes, I know, it is a little strange.  In this recipe I'll bring together these two ingredients for a fun twist on your every day breakfast.  Most American breakfasts consist of sugary carbs like cereal and pancakes; fatty fried foods like fried bacon and tater tots; or sugary juices and smoothies.  Juices and smoothies can be healthy in moderation, but usually contain a lot of sugar (40g+).  

So that leads me to this recipes: Arugula salad with apple and sage chicken sausage.  This recipe is low in carbohydrates, sugar, and fat, and high in flavor and filling protein.  Some of you may be wondering "Why wouldn't I just buy this at the grocery store?  I've seen other brands carrying a similar breakfast sausage.".  My response?  "Have you checked the sodium content?...You better check yourself before you wreck yourself!".  Most people focus on calorie count, and make the mistake of ignoring the sodium content in food.  Excess sodium will not only leave you puffy like the Michelin Man, it will also raise your blood pressure, which puts stress on your heart.  When was the last time you thought "I want to be super swollen and have a stroke today!"?  Never!  Start paying attention to sodium on labels.

Sage is so cheap and easy to grow in your backyard, on your porch, or in the kitchen.  You can also buy it at most grocery stores and farmer's markets.  A little bit goes a long way with the flavor, and it has great anti-inflammatory and memory enhancing properties.   

Sage is so cheap and easy to grow in your backyard, on your porch, or in the kitchen.  You can also buy it at most grocery stores and farmer's markets.  A little bit goes a long way with the flavor, and it has great anti-inflammatory and memory enhancing properties.   

Okay, back to the recipe: 

Servings: 12 patties

Nutrition Facts per serving (1 patty):

Calories: 35kCal Fat: 1g   Carbs: 3g   Protein: 4g   Sodium: 20mg   Sugars: 1g

Ingredients: 

  • 2 tbs of coconut oil
  • 1/4 of a vidalia onion (or any sweet onion), finely minced
  • 1/2 of a sweet apple, cored and finely minced
  • 1-2 cloves of garlic, finely minced
  • 1/2 tsp of allspice (optional)
  • 1/2 tsp of sea salt
  • 1/2 tsp of freshly ground pepper
  • 2-3 tsp of fresh sage, finely minced or torn
  • 1 tsp of dried thyme
  • 1-2 lbs of lean ground turkey, chicken, or pork (I prefer ground chicken breast)

Instructions: 

  1. Heat coconut oil or spray in a cast iron skillet and add in chopped onions and apples.  Cook for 3-4 minutes, or until they are translucent. 
  2. Add garlic and sauté for another minute until fragrant.
  3. Remove onion and apple mixture from skillet and set aside to cool, approx. 5 minutes.
  4. Add spices and ground chicken to bowl, and introduce cooled onion and apples and mix with your hands until all ingredients are evenly incorporated.  
  5. Heat the other tbs of coconut oil in the skillet, form small 2-3 inch patties, and cook on each side for 5 minutes. 
  6. Remove from skillet, let cool, and add these babies to a fresh bed of arugula.  A squeeze of lemon juice or healthy dressing is optional. 

I hope you enjoy this recipe, and it leaves you feeling less bloated and more energized! 

*Fun fact: Did you know that arugula contains high nitrate levels that have been shown to lower blood pressure and enhance your workout routine?  Arugula reduces the amount of oxygen you need during physical activity.  A recipe win-win.

Feel free to share your thoughts and feedback on the recipe in the comments below.  Bon appetit! 

FoodNikki Ticknor