Thoroughly mix all ingredients, using less pepper and cayenne for a milder sausage or more for spicier.
If you have time, refrigerate the mixture, covered, for a half hour or overnight to allow flavors to blend (optional).
Form sausage mixture into patties. Heat a skillet and spray with non-stick spray when hot. Cook patties on first side until browned then turn over. Cook on second side until cooked through, about 5 minutes for smaller patties. Note that laarge patties will take longer. (An instant read thermometer can be useful here)
I am not a health professional and nutrition data is calculated programatically. Accuracy may vary with product selection, calculator accuracy, etc. Consult a professional for the best information.