Chicken brats

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 (or caraway, which has a milder flavor)
• 1 teaspoon ground paprika
• 1 teaspoon ground black pepper
• 1/2 teaspoon ground white pepper
• 1/2 teaspoon ground cayenne pepper
• 1 teaspoon minced fresh rosemary (or 1/4 teaspoon dried)
• 1/4 teaspoon nutmeg
• 1 teaspoon ground mustard seed
• 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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 147
Total carbohydrate: 12 g
Cholesterol: 55 mg
Dietary fiber: 2 g
Monounsaturated fat: 1 g
Protein: 18 g
Saturated fat: 0.5 g
Serving size: 1 brat
Sodium: 37 mg
Total fat: 3 g

DASH Eating Plan Servings

Grains and grain products: 1
Meats, poultry and fish: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Protein and dairy: 1