Good for You Grilling - Chicken Sausage

Grilling doesn't always equal healthy, but I am always looking for a take on conventional food with a healthy twist. That is why I absolutely love Trader Joe's (please, please bring a store to Lafayette Hill, PA!). They provide such a superabundance of healthy, scrumptious, and easy-to-make food - I cannot think of a better grocer!

I love, love, love their chicken sausages. They taste wonderful - better than regular pork sausages in my opinion - and they are a much healthier option than conventional sausage. For last night's dinner, I made a delicious, quick but substantial meal with chicken sausage headlining the meal. I served them up along side of a salad and quinoa.

If you are unfamiliar with quinoa, it is a super grain. Super because it contains all eight essential amino acids so it is a complete protein, having the highest amount of protein in any grain. It also delivers fiber, iron, magnesium, calcium and vitamins A and E. It is actually a seed, and it can be used in place of rice, pasta, couscous, bulgar, etc. in just about any recipe.

Quinoa’s flavor is slightly nutty with a pleasing crunchy texture. In addition to tasting great, it’s also very simple to cook. And it’s gluten free - excellent news for anyone with a gluten allergy or sensitivity.

Chicken Sausage Sandwiches

• Chicken sausages (I use TJ's Sundried Tomato)
• Whole wheat hot dog buns
• 1 T olive oil
• 1 T butter
• 1/2 cup diced onions

Heat grill to medium-high. Cook sausages for about 8 minutes, turning a few times to cook each side.

In the meantime: in a cast iron pan on grill, heat olive oil and butter. Saute onions for 6-8 minutes. I sauteed extra onion and set aside for my quinoa.

Serve sausage in buns and top with diced onion.



Quinoa Pilaf

• 2 cups low-sodium chicken broth
• 1 cup quinoa, rinsed
• 1/4 cup pine nuts
• 1 T olive oil
• 1/2 cup diced onion
• 1/3 cup chopped fresh parsley leaves
• Salt and pepper

Put the broth and quinoa in a medium sized saucepan and bring to a boil. Reduce heat to a simmer, cover and cook for 15 to 20 minutes, until liquid is absorbed and grain is tender.
Meanwhile, toast the nuts in a large dry skillet over medium-high heat until golden brown and fragrant, about 2 minutes, stirring frequently. Remove nuts from pan and set aside.
When the quinoa is done, fluff with a fork and transfer to a large serving bowl. Stir in the pine nuts, the reserved onions from the chicken sausage, and parsley. Season with salt and pepper and serve.