Ok I finally have something I feel is good enough to contribute to this thread. It's my new breakfast of choice. So to start we need to make our biscuits. I took a recipe for Soy Flour Biscuits I found on this forum and got a little more detailed with it. Credit goes to Tdogg2k8 for the basic soy biscuit recipe.
Soy Flour Biscuits (makes 6 biscuits with 1 biscuit containing 14.7g(P),7.42g(C),5.95g(F) for 142.03 calories)
1 cup soy flour 56g(P), 40g(C)
1 scoop protein powder 26g(P), 3g(C), 2g(F)
1 teaspoon baking powder 0
1/4 teaspoon salt 0
1 tablespoon Splenda 1.5g(C)
1 large egg 6g(P), 0 , 5g(F)
1 teaspoon olive oil 4.7g(F)
1/4 cup light butter 24g(F)
1/2 cup water 0
Preheat oven to 350 degrees F. Sift the dry ingredients together(I do it twice). Cut the butter into small pieces and freeze for 5 minutes to harden. Using a pastry mixer(or fork) cut(mix) the butter into the dry mix. Then cut in the egg and oil until the mix is in small lumps. Now add the water(you may not want to use the whole half of a cup, just enough to bind all the dry mix) and use a fork to make sure there isn't any dry mix left(don't over mix). On a clean surface(I use a big sheet of foil for easy cleanup) spread out enough soy flour to keep the dough from sticking to the surface. Place the mix on the flour and sprinkle some more flour on top of the dough so it won't stick to your hand as you knead the dough a few times(it still will most likely). After kneading the dough you want to pat it out into about a 1 inch thick circle. Using a round glass the size you would like your biscuits to be(I use a 3 inch diameter glass) press into the dough without turning and place the biscuit onto a baking sheet. Once you run out of room to make clean circle cuts then you can ball the excess dough up and pat out to make a couple more biscuits. You might have a small amount left over you can pat out into a smaller biscuit(I end up with about 6 and a half biscuits). Place the baking sheet in the oven and bake for 15 - 20 minutes or until golden brown. I wouldn't recommend eating the biscuits by themselves but they are great with a small amount of butter and some sugar free preserves.
Now, my favorite part is the turkey sausage. I found the recipe online and added the crushed red pepper because I like my food spicy. This recipe has fennel seeds in it which gives italian sausage it's flavor so if you don't like italian sausage you could leave it out or even substitute it with some sugar free maple syrup for a more traditional breakfast sausage.
Turkey Sausage (makes 16 patties with 1 patty containing 6.8g(P), .48g(C), .41g(F) for 32.8 calories)
1 pound 99% ground turkey 108g(P), 0 , 6g(F)
2 teaspoons garlic powder .67g(P), 4g(C), 0
1.5 teaspoons fennel seeds, crushed .5g(P), 1.5g(C), .5g(F)
1.5 teaspoons Splenda 0 , .75g(C), 0
1.5 teaspoons salt 0
1.5 teaspoons crushed red pepper 0
1 teaspoon dried oregano 0 , 1g(C), 0
.5 teaspoon black pepper 0 , .5g(C), 0
Combine all the dry ingredients. Then mix into the turkey meat(I pour 1/3 the dry mix into the turkey and then mix and repeat to help evenly mix the blend). Let it marinate in the fridge in a tupperware over night. Now the fun and messy part. Roll the meat into 16 equally sized balls. Then flatten them into round patties. To store the patties I use saran wrap by taking a portion big enough for three patties. Place the patties far enough apart to leave room to cut into individual sections after you fold the wrap over a few times. You can freeze whatever you think you wont be able to eat in a week.
Time to make breakfast! Fry your sausage and then fry a large egg white. While the egg is cooking you can microwave the biscuit for about 20 seconds. I use a half of a slice of 2% american cheese when I build the biscuit. I also like to put a tablespoon of sugar free strawberry preserves on the plate to spread on each bite. I could eat at least three of these but I'm on a never ending cut it seems so for now I just eat one.
1 soy flour biscuit 14.7g(P), 7.42g(C), 5.95g(F) = 142.03
1 turkey sausage patty 6.8g(P), .48g(C), .41g(F) = 32.8 cal
1 large egg white 4g(P) = 16 cal
1/2 slice 2% american cheese 2g(P), 1g(C), 1.5g(F) = 25.5 cal
total = 27.5g(P), 8.9g(C), 7.86g(F) = 216.33 cal
optional, but highly recommended is the tablespoon of sugar free strawberry preserves with 5g(C) for 20 cal
I may go a little overboard with details but I can't help it. If anyone has a better alternative for the biscuits let me know.
Here's a picture of everything plated. I can't embed yet