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.
- 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
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|
|Total fat||4 g||Total carbohydrate||12 g|
|Saturated fat||1 g||Dietary fiber||2 g|
|Trans fat||trace||Sugars||0 g|
|Monounsaturated fat||1 g||Protein||18 g|
|Protein and dairy||1|
|Meat and meat substitutes||2|
|Grains and grain products||1|
|Meats, poultry and fish||2|