Make your Own Lowfat Sausage
Making your own sausage lets you control the fat content. These recipes developed by Southern Living Magazine (Oxmoor) are for lean sausages, less than 30% total fat and less than 10% saturated fat, yet full of flavor. Use a food processor with a metal blade to grind the meat. Use a sausage funnel with a 3/4-inch tip (3/4 cup capacity) to stuff the casings (available from local butchers). Simply fit one open end of the casing over the tip of the funnel. While holding the casing firmly in place with one hand, use a wooden spoon to push the meat mixture through. Use kitchen shears to snip off the ends of the casings, leaving about 1-1/2 inches at each end for twisting or tying off.
Read the entire page for the basic meat mixture and all of these variations:
• Basic Meat Mixture
• Lean Chorizo
• Lean Country Sausage
• Lean Kielbasa
• Lean Italian Sausage
• Lean Andouille Sausage
Basic Meat Mixture
4 pounds boneless, skinless turkey breast
2 pounds boneless pork loin
2 Tablespoons browning-and seasoning sauce
1 teaspoon salt
Position knife blade in food processor bowl; add half of turkey, pork, and seasonings. Process until smooth. Repeat procedure with remaining ingredients.
Yield: 6 pounds
Nutrition: 585 calories (24.6% from fat) per pound
Chorizo Sausage
1 pound Basic Meat Mixture (above)
1/4 cup white vinegar
1 Tablespoon dry sherry
2 teaspoons paprika
2 teaspoons chili powder
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon pepper
1/8 teaspoon ground cinnamon
1/8 teaspoon ground cloves
Pinch of ground coriander
Pinch of ground ginger
1/2 teaspoon browning-and seasoning sauce
2 cloves garlic, crushed
1 yard sausage casing 1/2 cup water
Combine first 14 ingredients; divide into four (4-ounce) portions. Cut casing into four (8-inch) pieces; slip one end of each casing over sausage funnel tip. Force each portion through funnel into each casing; twist ends. Bring water to a boil in a nonstick skillet; add sausage. Cover, reduce heat, and simmer 10 minutes. Uncover and cook over medium heat 5 minutes or until browned, turning occasionally.
Yield: 4 servings
Nutrition: 190 calories (23% from fat) per sausage, 30.8 grams protein, 4.9 grams fat (1.4 grams saturated), 3. 7 grams carbohydrate, 0. 8 grams fiber, 88 mg cholesterol, 174 mg sodium, and 28 mg calcium.
Country Sausage
1 pound Basic Meat Mixture (above)
1 teaspoon rubbed sage
1/2 teaspoon black pepper
1/4 teaspoon dried crushed red pepper
Vegetable cooking spray
Combine first 4 ingredients; shape into eight (2-ounce) patties. Coat a nonstick skillet with cooking spray; place over medium heat until hot. Cook sausage patties 3 minutes on each side or until browned.
Yield: 4 servings
Nutrition: 172 calories (23% from fat) per patty, 30.3 g protein, 4.5 g fat (1.4 g saturated), 0.3 g carbohydrate, 0.1 g fiber, 88 mg cholesterol, 158 mg sodium, and 16 mg calcium.
Kielbasa
Hickory chips
1 pound Basic Meat Mixture (above)
4 ounces low-fat ground beef
1 clove garlic, crushed
1/2 teaspoon finely chopped onion
1-1/2 teaspoons ground coriander
1/2 teaspoon ground mace
1/2 teaspoon sugar
1-1/8 yards sausage casing
Soak chips in water 1 hour; drain. Wrap chips in aluminum foil, and make several holes on top and sides of foil. Light gas grill on one side; place foil wrapped chips directly on hot coals. Place grill rack over chips, and place a pan of water on rack. Let burn 10 to 15 minutes. Position knife blade in food processor bowl; add Basic Meat Mixture and next 6 ingredients. Process until smooth, stopping once to scrape down sides. Divide into five (4-ounce) portions. Cut casing into five (8-inch) pieces; slip one end of each casing over sausage funnel tip. Using the handle of a wooden spoon, force each portion of meat mixture through funnel into each casing; twist ends.
Arrange sausage on prepared grill rack opposite water; cook, covered, 45 minutes or until internal meat thermometer registers 170 degrees F., turning occasionally.
Yield: 5 servings
Nutrition: 170 calories (27% from fat) per sausage, 28. 6 g protein, 5.1 g fat (1. 6 g saturated), 1. 4 g carbohydrate, 0.1 g fiber, 85 mg cholesterol, 174 mg sodium, and 15 mg calcium.
Italian Sausage
1 pound Basic Meat Mixture (above)
1 teaspoon fennel seeds, crushed
3/4 teaspoon coriander seeds, crushed
3/4 teaspoon dried parsley flakes
1/2 teaspoon pepper
1/4 teaspoon salt
1/8 teaspoon garlic powder
1 yard sausage casing
Vegetable cooking spray
Combine first 7 ingredients; divide into four (4-ounce) portions. Cut casing into four (8-inch) pieces; slip one end of each casing over sausage funnel tip. Force each portion of meat mixture through funnel into each casing; twist ends. Coat a large nonstick skillet with cooking spray. Place over medium heat until hot. Cook sausage until browned, turning occasionally.
Note: To make eight (2-ounce) pat ties, cook meat in a nonstick skillet coated with cooking spray over medium heat 3 minutes on each side.
Yield: 4 servings
Nutrition: 174 calories (23% from fat) per link or 2 patties, 31.3 g protein, 4.6 g fat (1.3 g saturated), 2.1 g carbohydrate, 0.9 g fiber, 88 mg cholesterol, 304 mg sodium, and 23 mg calcium.
Andouille Sausage
1 pound Basic Meat Mixture (above)
1/4 teaspoon pepper
1/4 teaspoon rubbed sage
1/4 teaspoon ground marjoram
1/4 teaspoon dried thyme
Dash of ground bay leaves
1/8 teaspoon minced garlic
1 Tablespoon dry white wine
1 yard sausage casing
1/2 cup water
Combine first 8 ingredients; divide into four (4-ounce) portions. Cut casing into four (8-inch) pieces; slip one end of each casing over sausage funnel tip. Force each portion of meat mixture through funnel into each casing; twist ends. Bring water to a boil in a nonstick skillet; add sausage. Cover, reduce heat, and simmer 10 minutes. Uncover and cook 5 minutes or until browned, turning occasionally.
Note: To make eight (2-ounce) patties, cook meat in a nonstick skillet coated with cooking spray over medium heat 3 minutes on each side or until browned.
Yield: 4 servings
Nutrition: 174 calories (22% from fat) per link or 2 patties, 30.3 g protein, 4.4 g fat (1.4 g saturated), 1.3 g carbohydrate, O. 1 g fiber, 88 mg cholesterol, 162 mg sodium, and 17 mg calcium.
Chicken Italian Sausage
1 tbs. salt
2 tbs. ground fresh sage
1 tbs. paprika
1 tbs. dried oregano
1 tbs. minced garlic
1 tbs. crushed fennel seeds
1 tsp. red pepper flakes
1 tsp. liquid smoke (optional)
2 tbs. cooking oil
Step 1: Place the ground meat into a large mixing bowl. Add all the ingredients and mix well with your hands, working the spices into the meat.
Step 2: Place the mixture into a sealable container or freezer bag and refrigerate for at least 3 hours or overnight. Alternatively, at this point, you can put the meat into casings for link sausages and refrigerate or freeze.
Step 3: Form the mixture into patties and saute like a burger, only cook thoroughly until firm. They can then be used for a sausage sandwich. Another idea is to saute the sausage without forming it into a patty and use it in spaghetti sauces, as a pizza topping or however else you wish to use sausage. It can be formed into balls and used as sausage meatballs.
