Homemade Turkey Sausage Breakfast Sandwiches

For the sausage

1 teaspoon whole fennel seed

1 teaspoon dried rubbed sage

¾ teaspoon salt

¾ teaspoon freshly ground black pepper

½ teaspoon dried thyme

¼ teaspoon granulated garlic (garlic powder)

1/8 teaspoon ground allspice

1 pound ground dark-meat turkey (93 percent lean)

1 tablespoon olive oil

For the sandwiches

8 whole-wheat English muffins (not honey wheat)

2 cups lightly packed fresh spinach leaves

2 medium tomatoes, sliced

Flesh of 2 ripe avocados, sliced

Hot sauce and/or ketchup (optional)

Whisk together the fennel seed, sage, salt, pepper, thyme, garlic powder and allspice in a small bowl.

Place the turkey in a medium bowl, then sprinkle the seasoning blend evenly over it. Use your clean hands to gently work the seasonings into the meat, being careful not to overmix; it's OK if they are not absolutely evenly distributed throughout. Form the mixture into 8 patties that are about 3 inches across. The patties can be formed and refrigerated between pieces of plastic wrap or wax paper for up to 3 days, or individually wrapped and frozen for up to 1 month; defrost in the refrigerator overnight.

Heat half the oil in a medium nonstick skillet over medium-high heat. Once the oil shimmers, add half the patties; cook until nicely browned on the outside and cooked through, about 3 minutes per side. Transfer to a plate; repeat with the remaining oil and patties.

To make the sandwiches, toast the English muffins. Place a few spinach leaves on the bottom half of each one. Add a cooked sausage patty, then a slice of tomato and a few slices of avocado on each portion. Add hot sauce and/or ketchup, if desired, then place the top of the muffin on the sandwich. Serve right away.

Makes 8 servings

Nutrition | Per serving: 320 calories, 19 g protein, 31 g carbohydrates, 15 g fat, 3 g saturated fat, 40 mg cholesterol, 440 mg sodium, 8 g dietary fiber, 5 g sugar

From nutritionist and cookbook author Ellie Krieger