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Recipe: Chicken brats

Medically reviewed on November 30, 2017

Serves 6

Dietitian Tip

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

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 Size1 brat
Calories156
Carbohydrate12 g
Cholesterol48 mg
Fiber2 g
Protein18 g
Sodium92 mg
Monounsaturated Fat1 g
Saturated Fat1 g
Total Fat4 g

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