Turkey Sausage, Chard & Sweet Potato Breakfast Scramble

Gluten Free
Dairy Free
Health score
37%
Turkey Sausage, Chard & Sweet Potato Breakfast Scramble
45 min.
2
572kcal

Suggestions

Ingredients

  •  portabello mushrooms coarsely chopped
  • ounces diestel breakfast sausage 
  • stalks swiss chard chopped
  •  eggs 
  • stalks spring onion chopped
  • teaspoons olive oil 
  • 0.5  sweet potatoes and into 
  • 0.3 cup water 

Equipment

  • frying pan
  • wooden spoon
  • spatula

Directions

  1. In a medium-sized skillet, heat about two teaspoons of olive oil on medium heat.
  2. Add the chopped sweet potato and saut 3 or 4 minutes before adding a little liquid and covering. In about 2 minutes, check to see if the liquid has burned off. If it has, add a little more and cover again. Repeat this several times until the sweet potato is soften, but still al dente.
  3. Add the mushrooms and the chopped chard stems. Saut another 3 to 5 minutes and add additional liquid if necessary.Move the veggies to one side of the skillet with a wooden spoon and add the ground breakfast sausage. Brown the meat and using the wooden spoon break it apart. Continue sauting until the sausage is cooked all the way through.Immediately add the green onion and chard leaves. Allow to steam for about 30 seconds before pouring the scrambled egg mixture evenly over the meat and veggies. This is where the technique comes in. Avoid the temptation to stir. Simply allow the skillet to sit 2 to three minutes. Then, using a wooden spoon or spatula, begin flipping sections of egg and veggies (similar to how you would fold whipped egg whites into a cake batter, just gently fold the scramble onto itself). Once all sections have been flipped over, everything to sit and cook another 2 or 3 minutes. Repeat the flipping. Continue doing this until the egg is no longer cooking to the skillet.
  4. Serve with your favorite toppings!

Nutrition Facts

Calories572kcal
Protein23.79%
Fat62.34%
Carbs13.87%

Properties

Glycemic Index
75
Glycemic Load
6.12
Inflammation Score
-10
Nutrition Score
39.703043478261%

Flavonoids

Catechin
0.72mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
2.95mg
Myricetin
1.51mg
Quercetin
2.34mg

Nutrients percent of daily need

Calories:571.94kcal
28.6%
Fat:39.7g
61.08%
Saturated Fat:12.27g
76.68%
Carbohydrates:19.87g
6.62%
Net Carbohydrates:15.46g
5.62%
Sugar:6.81g
7.56%
Cholesterol:552.28mg
184.09%
Sodium:876.48mg
38.11%
Protein:34.1g
68.19%
Vitamin K:427.4µg
407.05%
Vitamin A:11847.56IU
236.95%
Selenium:64.8µg
92.58%
Phosphorus:565.33mg
56.53%
Vitamin B2:0.96mg
56.36%
Vitamin B3:10.33mg
51.65%
Vitamin B5:4.57mg
45.74%
Vitamin B6:0.84mg
42.2%
Potassium:1257.21mg
35.92%
Copper:0.7mg
34.87%
Vitamin B12:1.96µg
32.68%
Zinc:4.61mg
30.72%
Folate:118.79µg
29.7%
Vitamin B1:0.43mg
28.73%
Iron:5.05mg
28.07%
Vitamin D:4.12µg
27.49%
Manganese:0.47mg
23.44%
Vitamin C:18.61mg
22.55%
Vitamin E:3.27mg
21.79%
Magnesium:83.45mg
20.86%
Fiber:4.41g
17.65%
Calcium:136.35mg
13.64%