Chicken brats

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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.

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  • 6

Ingredients

  • Serves 6
  • 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

Preparation

Step 1


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 carbohydrate 12 g
Dietary fiber 2 g
Sodium 92 mg
Saturated fat 1 g
Total fat 4 g
Trans fat trace
Cholesterol 48 mg
Protein 18 g
Monounsaturated fat 1 g
Calories 156
Sugars 0 g

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