- Cooking spray
- 1 1/2 teaspoons corn oil
- 7 ounces (1/2 package) meatless soy sausage
- 1 envelope (2.75 ounces) fat-free country gravy mix (such as Pioneer)
- 2 cups water (or according to package directions)
Liberally coat a nonstick skillet with cooking spray. Add oil and warm over medium-high heat. Add soy sausage and break into small bits with a wooden or plastic utensil. Brown for 5–7 minutes, stirring frequently. Set aside and cover to keep warm.
Prepare gravy according to package directions. Stir sausage into gravy and serve right away, either alone, over toast, or over a reduced-fat biscuit (such as those made from reduced-fat baking mix).
Yield: 2 3/4 cups. Serving size: 1/4 cup.
Nutrition Facts Per Serving:
Calories: 45 calories, Carbohydrates: 6 g, Protein: 3 g, Fat: 1 g, Saturated Fat: <1 g, Sodium: 471 mg, Fiber: 1 g
Exchanges per serving: 1/2 starch. Carbohydrate choices: 1/2.
Tami Ross is a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.