Chicken-Apple Sausage

From EatingWell: September/October 2009

It’s easy to make your own patty sausage with just a few healthy ingredients like ground chicken, apples, onion and savory spices like sage and fennel. You can use ground turkey instead of ground chicken if you prefer.

Makes: 8 patties

Active Time: 45 minutes

Total Time: 45 minutes

Nutrition Profile

Diabetes appropriate | Low carbohydrate | Gluten free |

View Our Nutrition Guidelines »

Ingredients

2 teaspoons canola oil
1 small onion, diced
1 medium sweet apple, such as Gala or Honeycrisp, peeled and diced
1 pound ground chicken
1 tablespoon finely chopped fresh sage
1 tablespoon packed light brown sugar
1/2 teaspoon fennel fennel seed, chopped
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper

Preparation

Heat oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to soften, about 2 minutes. Add apples and cook, stirring, 2 more minutes. Transfer to a large bowl and cool for 5 minutes. Wipe out the pan.
Add chicken, sage, sugar, fennel, salt and pepper to the bowl with the apples and onions. Gently mix to combine.
Generously coat the pan with cooking spray and heat over medium. Using a 1/3-cup measure, scoop 4 portions of the sausage mixture into pan, flattening each into a 3-inch patty. Cook until the patties are browned and cooked through, about 3 minutes per side, adjusting the heat as necessary to prevent burning. Coat the pan with cooking spray again and repeat with remaining sausage mixture.

Tips & Notes

Make Ahead Tip: Freeze the cooked sausage in an airtight container for up to 3 months.

Nutrition

Per patty: 112 calories; 6 g fat ( 1 g sat , 3 g mono ); 49 mg cholesterol; 5 g carbohydrates; 2 g added sugars; 10 g protein; 0 g fiber; 253 mg sodium; 332 mg potassium.

Exchanges: 1 medium fat meat

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