Staples of the Calontir War Diet: Lean, Mean Fighter Biscuits

Written by Cassy of Wolf’s Rock, Originally published in the Online Bird of Prey, Volume 5, Third Quarter 2002

This recipe has been taste-tested and approved by actual Calontir fighters!

(Many thanks to my own in-house fighter, Aurthour Augestyne, who tasted the test batches.)

The original recipe makes tasty fighter biscuits, but they have a very high fat content. The Lean, Mean recipe reduces the fat content from 63% to 38%, and increases the protein and carbohydrate content, giving these fighter biscuits greater potential to provide quick energy.

Original recipe

(63 calories per fighter biscuit; 63% fat; 21% carbohydrate; 16% protein)

  • 1 pound sausage

  • 3 cups Bisquick

  • 3 cups shredded cheddar cheese

  • ½ cup milk

Lean, Mean recipe:

(43 calories per fighter biscuit; 38% fat; 35% carbohydrate; 27% protein)

  • 12 ounces Jimmy Dean Reduced Fat Sausage

  • 4 ounces (1/4 package) regular sausage (I use Jimmy Dean Hot)

  • 3 cups Reduced Fat Bisquick

  • 3 cups Kraft Free Fat-Free Cheddar

  • 1/2 cup 1% milk

  • 1/4 to 1/3 cup water

  • Pepper to taste

Combine the ingredients in a large bowl and mix thoroughly. Use your hands–it’s messy, but efficient. Be sure you add enough water to make your dough almost too sticky to handle–your fighter biscuits will be moist and tasty, and will not dry out in the oven. Roll the dough into 1-1/4 inch balls and place on a cookie sheet that has been sprayed with non-stick spray.

Bake at 350 degrees for 20 minutes or until golden brown.

Makes about 75 fighter biscuits. Can be made ahead and frozen.


My goal while developing the Lean, Mean version of this recipe was to make it healthier without sacrificing the flavor. One test batch used all reduced-fat sausage, but the flavor suffered, so I included 4 ounces of regular sausage in the Lean, Mean recipe. This adds to the fat content a bit, but makes a big difference in the taste! Pepper helps bring out the favor, too, but you could add Tabasco, jalapeno sauce, rosemary, or other spices as you choose. I wouldn’t recommend adding salt, as both versions of the recipe contain about 150mg of sodium already. The reduced fat ingredients are available in most grocery stores.

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