By Mayo Clinic Staff

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.

Number of servings

Serves 6

Ingredients

  1. 1 cup minced yellow onion
  2. 4 cloves garlic, minced
  3. 1/2 teaspoon canola oil
  4. 1 cup cooked brown rice
  5. 1 pound ground chicken breast
  6. 2 teaspoons fennel seed
  7. 1 teaspoon cumin seed
  8. 1 teaspoon paprika
  9. 1 teaspoon black pepper
  10. 1/2 teaspoon white pepper
  11. 1/2 teaspoon cayenne pepper
  12. 1 teaspoon minced fresh rosemary
  13. 1/4 teaspoon nutmeg
  14. 1 teaspoon ground mustard seed
  15. 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

  • 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

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Nov. 30, 2012