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The Range Breakfast


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This is a fairly spicy Southwestern breakfast that’s full of flavor but within the limits of your diet. So enjoy yourself before saddling up and going off to work.


  • 1 large potato
  • 3/4 pound (340 g) turkey sausage
  • 1 small onion, chopped
  • 1 teaspoon chili powder
  • 1/4 teaspoon cayenne pepper
  • 3/4 cup (175 ml) egg substitute
  • 6 whole wheat tortillas, 8-inch (20 cm)
  • 1/2 cup (58 g) reduced fat Monterey Jack cheese
  • 1/2 cup (130 g) salsa


Cook the potato in boiling water 35 minutes until tender. (I cooked mine in the microwave.) When cool, peel and cut into cubes. Brown sausage in frying pan. Add chopped onion, chili powder, and cayenne pepper. Cook for 10 minutes. Drain and discard any fat. Add cubed, cooked potato. Beat egg substitute and add to pan. Stir until eggs are set. Spoon mixture into center of warmed tortilla, top with shredded cheese, and roll up tortilla to enclose mixture. Serve topped with salsa.

Nutrition Detail

  • 2454 Calories (40% from Fat, 21% from Protein, 39% from Carb)
  • 126 g Protein
  • 108 g Total Fat
  • 42 g Saturated Fat
  • 36 g Monounsaturated Fat
  • 18 g Polyunsaturated Fat
  • 240 g Carb
  • 18 g Fiber
  • 16 g Sugar
  • 1782 mg Phosphorus
  • 1146 mg Calcium
  • 4602 mg Sodium
  • 3840 mg Potassium
  • 3012 IU Vitamin A;
  • 126 mg ATE Vitamin E
  • 168 mg Vitamin C
  • 264 mg Cholesterol

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To divide this into as many portions as you want to eat it:

  1. When you’re done preparing meal, measure it with a good kitchen scale.
  2. Note the weight.
  3. If you intend to eat it for, let say 2 times, divide its weight by 2 to know the weight of every portion you’ll be taking.

So for this recipe, if we assume the weight is 500g and you have decided to eat it at 2 different meal times, then you must weigh 250g for every portion.

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1 g (0.05 oz) Increment Measure Accuracy Scale

Measure up to 5000 g (11 lb, 250 oz) precisely. Select your preferred units (and convert units) to follow recipes more conveniently. It has easily read measurements on the backlit LCD display. Built with 304 food-grade, stainless steel for food safety.

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*At the time of publishing, the price was $9.99.

To lose weight and keep fit, you must know your Daily Calorie Target (DCT) and eat accordingly. Check out our Weight Management Dashboard to get your DCT.

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