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Get grilling with these homemade chicken brats. They’re lower in salt and fat than commercial brats and just as flavorful.

Serves 6

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.

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.

• 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

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving