1 recipe Basic Country Beef Breakfast Sausage (recipe follows)
2 tablespoons olive oil
1/4 cup flour
3 cups skim milk
1/2 teaspoon salt
1/4 teaspoon pepper
Warmed buttermilk biscuits, toasted English muffins or steamed asparagus (optional)
Prepare Basic Country Beef Breakfast Sausage. Remove from skillet; keep warm.
Basic Country Beef Breakfast Sausage: Combine 1 pound Ground Beef (96% lean), 2 teaspoons chopped fresh sage or 1/2 teaspoon rubbed sage, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon salt, 1/4 to 1/2 teaspoon crushed red pepper in large bowl, mixing lightly but thoroughly. Heat large nonstick skillet over medium high heat until hot. Add sausage mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.
Heat oil in same skillet over medium heat. Stir in flour; cook and stir 4 minutes. Stir in milk; bring to a boil, whisking constantly. Reduce heat; simmer 2 to 3 minutes or until sauce thickens slightly, stirring occasionally. Stir in sausage, salt and pepper. Cook 1 to 2 minutes or until beef is heated through, stirring occasionally.
Serve over desired accompaniments.
Nutrition information per serving, without biscuits: 228 calories; 11 g fat (3 g saturated fat; 5 g monounsaturated fat); 65 mg cholesterol; 647 mg sodium; 8 g carbohydrate; 0.5 g fiber; 23 g protein; 5.9 mg niacin; 0.3 mg vitamin B6; 2.2 mcg vitamin B12; 3.1 mg iron; 20.5 mcg selenium; 5.4 mg zinc; 82.7 mg choline.