This is a real treat and if using your healthy extras is syn free. This is because I make the sausage patties myself you can of course use low syn sausages with the skins taken off but I much prefer to do this and it makes it economical too.
You need a muffin ring or if you don't have one (it's not something most people have in the kitchen drawer) you can just use a tuna tin washed well with both ends of the can taken off. You can of course just fry your egg without shaping it but I like the sausage and the egg to be the same size for this.
I have done the recipe to serve one but the sausage patties can be kept in the fridge for a few days or they freeze but if it's like my house they don't last long !
For the sausage patties
500g pork mince (less than 5% fat)
2 tsp onion powder
1/2 tsp garlic powder
2 tsp dried sage
2 tsp salt
1/2 tsp pepper
low calorie spray oil
Simply mix everything together very well you can either do this in a food processor or by hand but make sure it's all very well mixed so it's more like sausagemeat. Divide into 5 balls of mixture , I tend to weigh them at 100g grams each so they are evenly sized. Spray a baking tray with the low calorie oil and place the sausagemeat balls on it.
Using the muffin ring or the tin ring place over each ball one at a time and press the ball into the shape of the ring then remove the ring and it will leave you with the patty shape. Wash the ring and keep the ring to one side you need it for the egg.
Spray again with the spray oil then bake in the oven gas 6 /200/400 for about 30 minutes turning halfway through until thoroughly cooked. You can fry them if you prefer but I find this was they are all done together.
Sausage, egg and cheese muffin
1 Sainsburys wholemeal muffin (Healthy extra)
2 slices dairylea light (Healthy extra)
1 free range egg
1 sausage patty (see above)
low calorie spray oil
Spilt the muffin in half and toast, Take a small frying pan and spray with the oil then place the muffin ring into the pan, Place over a medium heat and once started to heat up break the egg into the middle of the ring. Cover the pan with a saucepan lid this helps the egg to cook on the top as well as the bottom. keep checking every minute or two to ensure the egg is cooked but hopefully the yolk is still soft.
Assemble the muffin by placing the bottom half of the muffin on a small plate then lay one slice of the dairylea on top, Then add the sausage patty and then the fried egg and then the second dairylea slice and finally the top of the muffin.
Place the whole thing in the microwave for about 30-60 seconds to melt the cheese.
Syn free if using the muffin and cheese as healthy extras