Let’s talk breakfast! We haven’t done much with breakfast on the blog although I have numerous recipes and since my love of bacon and sausage is pretty high we should try something a little more healthy on my trek to good health!
Let’s face it, I would say most people love a good hardy breakfast and I’m no different. Memories of visiting my grandpa’s farm in Fremont would always be around food! With that said I knew I had to cut down the sodium! Yes, even a good chicken sausage in the store will have a tremendous amount. My wife and I would buy a brand that I thought was good but for just a small single sausage had 200 mg of sodium per link (small ones). So it was time to break it down and come up with a good tasting one that has lower sodium so here it is!
What you will need:
- 1 lb ground chicken
- 1 tsp dry mustard
- 1 tsp dry fennel seeds
- 1/2 tsp dry thyme
- 1 tsp crushed red pepper flakes (cut in half if not a spice fan)
- 1/2 tsp dry garlic mix (no salt kind)
- 1 TBSP dry ground sage
- 1/2 tsp kosher salt
I love a good mortar pestle and I use mine when ever possible. Place all the spices in it and grind up to a fine grind like below
Add spice mix to the ground chicken and mix thoroughly.
***NOTE: To find the perfect seasoning to raw meat of any kind take just a little and cook it in a small patty so you can taste the finished product. This will allow you to check to see if you mixed it well enough. If I’m doing a large batch say 2 or 3 pounds worth to freeze some I will take a small amount from different areas of the mix to test for even seasoning, next I check to see if it has enough salt (although I’m limiting this one) you taste may be different and you don’t need to watch your sodium consumption as much. Taste the cooked pieces and adjust accordingly.
using a 1 1/2 scoop I make even scoops with should yield about 12 sausage patties. I cook them in a large cast iron skillet with very little olive oil to brown nicely and cook through to 165°. Serve with your favorite breakfast items.
Nutritional Numbers: serving size 1 patty, 52 calories, 0.4g carbs, 3g fat, 6.7g Protein, 33.3mg cholesterol, 75mg sodium