By Mayo Clinic Staff

Dietitian's tip:

Most packaged ground chicken includes the fatty skin in the mix. To get a leaner product, ask your butcher to grind boneless and skinless chicken breast.

Number of servings

Serves 6
  1. Healthy carb
  2. Low Sodium
  3. Low Fat

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 (or caraway, which has a milder flavor)
  8. 1 teaspoon ground paprika
  9. 1 teaspoon ground black pepper
  10. 1/2 teaspoon ground white pepper
  11. 1/2 teaspoon ground cayenne pepper
  12. 1 teaspoon minced fresh rosemary (or 1/4 teaspoon dried)
  13. 1/4 teaspoon nutmeg
  14. 1 teaspoon ground mustard seed
  15. 1 teaspoon celery seed

Directions

In a frying pan, saute onion and garlic in canola oil until browned. Transfer to a large bowl and mix together with cooked rice, ground chicken breast, and remaining ingredients. Refrigerator for 1 hour.

Divide mixture into 6 equal parts. Roll into sausage shape. Or if you prefer, you can pipe mixture into 6 sausage shapes. Place on sheet pan.

Roast in oven at 350 F for 5 to 10 minutes, until the internal temperature is 125 F. Then transfer to grill to finish cooking. The brats are not fully cooked until they reach an internal temperature of 165 F.

Nutritional analysis per serving

Serving size: 1 brat

  • Total carbohydrate 12 g
  • Dietary fiber 2 g
  • Sodium 37 mg
  • Saturated fat 0.5 g
  • Total fat 3 g
  • Trans fat Trace
  • Cholesterol 55 mg
  • Protein 18 g
  • Monounsaturated fat 1 g
  • Calories 147
  • Added sugars 0 g
  • Total sugars 1 g

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

Jan. 29, 2019