Biscuits and Gravy

By Snoo

Vegetarian sausage has a firmer texture than pork sausage. Crumbling it helps distribute it evenly throughout the gravy. This quick breakfast has 3 grams of soy protein per serving.

Serving size: One English muffin with 1/3 cup gravy
Cal 270
Fat 9g
Protein 11g
Carb 36g
Sodium 910mg

Ingredients

• Ingredients:
• 8 English Muffins of Choice
• 1 tablespoon vegetable oil
• 1/2 (14-ounce) package meatless fat-free sausage (such as Lightlife Gimme Lean)
• 1/4 cup all-purpose flour
• 3 cups 1% low-fat milk
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Preparation

Step 1

Prepare biscuits according to package directions.

Heat oil in a large nonstick skillet over medium-high heat. Add sausage; cook 3 minutes or until browned, stirring to crumble. Remove from heat; cool slightly. Crumble sausage into 1/2-inch pieces; return to pan.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and 1% low-fat milk, stirring with a whisk until smooth. Add milk mixture, salt, and freshly ground black pepper to pan; bring to a boil over medium-high heat. Cover, reduce heat, and simmer for 3 minutes or until thick. Split the biscuits in half. Place 2 biscuit halves on each of 8 plates; top each serving with about 1/3 cup gravy. Serve immediately.