Sausage lovers can’t resist this slenderized chicken sausage with sweet apples and mild green onion.
I adore chicken sausage. I’ll eat it for breakfast any day since eggs aren’t on my menu thanks to a lovely food intolerance. And when it comes to midday meals, crumbled chicken sausage makes a savory addition to stew and chili recipes.
But the biggest reason I opt for chicken sausage over pork is the calorie savings and improved nutrition profile.
According to Calorie Count one pork sausage patty contains 91 calories, 7.68g of fat, and 5.19g of protein, and the chicken sausage brand I buy (Isernio’s) contains 80 calories, 2.5g of fat, and 13g of protein. Seems like a no-brainer to me. I’ll opt for chicken sausage any day.
And while I’m at it, I’ll start making my own, and save Isernio’s for days when I’m short on time and I need a quick fix.
If I were to be truthful, it would never have occurred to me to make my own sausage until Mike and I attempted The Whole 30 food elimination plan after the holidays. The plan banned ingredients that were in my beloved Isernio’s, so I made my own and I’ve been making it ever since.
Since my favorite chicken sausage includes apple, most often I’ll add apples that are less than prime time for fresh eating into the mixing bowl, along with sage, and in this case, green onion. But you could get totally creative and add sun-dried tomato, garlic, or your go-to cheese of choice.
Hmmmm . . . I think I have a new combination I’ll try next time! Garlic, sun-dried tomato and Parmesan cheese!
Anyway, at a cost of 5.99 for a package of chicken sausage, I’m saving more than a few pennies making my own. I make a gigantic batch when ground chicken is on sale, then freeze them in portion sized bags for the rest of the month. Breakfast doesn’t get any easier than that!
If you’re a die-hard pork sausage lover, why not give it a try and use this recipe to make your own? I bet they’ll completely surpass any store brand version you buy, and you’ll skip all the added ingredients you probably don’t want to be eating anyway!
Homemade Chicken Apple Sausage with Green Onion
15 minPrep Time
25 minCook Time
40 minTotal Time
- 1 pound ground chicken
- 2 large green onion, sliced
- 1/2 large apple, diced
- 1 teaspoon fennel seeds, crushed
- 1/2 teaspoon dried sage
- 1/4 teaspoon salt
- 1/2 teaspoon pepper
- 1 tablespoon olive oil
- Preheat the oven to 350 degrees.
- Combine ingredients EXCEPT olive oil in a large bowl until well blended.
- Preheat a non-stick skillet over medium heat with olive oil.
- Using an ice cream scoop, scoop meat mixture into patties and place in the pan.
- Cook patties for 3 - 4 minutes on each side to brown, then place the pan in the oven and cook for another 15 minutes until chicken patties are no longer pink in the middle.
- Drain on paper towel and serve.
Food energy: 107kcal
Saturated fatty acids: 1.54g
Monounsaturated fatty acids: 3.30g
Polyunsaturated fatty acids: 1.04g
Total fat: 5.88g
Calories from fat: 52
Carbohydrate, by difference: 2.77g
Total dietary fiber: 0.54g
Total lipid (fat): 6.36g
Total sugars: 1.81g
FYI – as I said, chicken sausage is great in stews like this hearty lentil stew with parsnips, and makes a satisfying weekday lunch.
Products Used in this recipe: If you’re looking for a terrific non-stick skillet, you can’t beat cast iron. A cast iron pan is completely affordable and will last you a lifetime!