Thursday, August 13, 2009

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.



Dreicht said...

The problem with sausages , delicious they may be but unless you make them then you never really know what you're eating. Saying that the picture does look rather yummy.

Anonymous said...

I made the Quinoa last night.. it was my first experience with Quinoa, it should be said that it should be soaked for about 30 minutes before you rinse it.
The recipe was awesome, and it will definitely be a staple in my diet. Though I did switch it up a bit because of what I had available... I used veggie broth and fresh basil instead of parsley. The viggie broth gave it a nice autumn flavor. Good stuff!

Thanks Sara


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