Healthy Recipe:

Recipe: Chicken brats

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
  • Low fat = no more than 3 g of fat per serving
The Mayo Clinic Diet Book, learn more

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Dietitian's tip: Be sure to ask your butcher to grind the chicken breast. Most pre-ground chicken has the fatty skin added to the mix.

By Mayo Clinic staff
Serves 6

Ingredients

    • 1 cup minced yellow onion
    • 4 cloves garlic, minced
    • 1/2 teaspoon canola oil
    • 1 cup cooked brown rice
    • 1 pound ground chicken breast
    • 2 teaspoons fennel seed
    • 1 teaspoon cumin seed
    • 1 teaspoon paprika
    • 1 teaspoon black pepper
    • 1/2 teaspoon white pepper
    • 1/2 teaspoon cayenne pepper
    • 1 teaspoon minced fresh rosemary
    • 1/4 teaspoon nutmeg
    • 1 teaspoon ground mustard seed
    • 1 teaspoon celery seed

Directions

Saute onion and garlic in canola oil until browned. Mix browned onion and garlic, and cooked rice, ground chicken breast, and all herbs and spices together. Let rest in refrigerator for 1 hour.

Roll mixture into sausage shapes, or pipe onto sheet pan with bag to achieve desired shape. Roast in oven at 350 F for 5 to 10 minutes, until the internal temperature is 125 F.

Note: Sausages are not fully cooked or safe to eat at this point but can now be transferred to a grill to finish cooking to a safe internal temperature of 165 F.

Nutritional analysis per serving

Serving size: 1 brat
Calories156 Sodium92 mg
Total fat4 g Total carbohydrate12 g
Saturated fat1 g Dietary fiber2 g
Trans fattrace Sugars0 g
Monounsaturated fat1 g Protein18 g
Cholesterol48 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.
RE12368 Nov. 30, 2012

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