Chicken brats
Nutrition Facts
Serving Size 1 brat
Calories 147
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | 0.5 g | |
| Total fat | 3 g | |
| Sodium | 37 mg | |
| Cholesterol | 55 mg | |
| Dietary fiber | 2 g | |
| Protein | 18 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Get grilling with these homemade chicken brats. They’re lower in salt and fat than commercial brats and just as flavorful.
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 (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.