Mock Italian Sausage

Mock Italian Sausage
When you're working hard to cut calories but you're craving some spicy Italian sausage, try this quick mock version. It's great as a pizza topping and in soup when you're trying to "beef" up a broth to make it more substantial.

1/2 pound chicken tenderloin
1/4 of a small sweet onion, cut in half
1 clove garlic, cut in half
1/4 teaspoon red pepper flakes, more or less to taste
1/2 teaspoon crushed fennel seed
Coarse salt and cracked black pepper to taste

Place all ingredients in the bowl of a food processor and pulse until it looks like ground chicken or hamburger meat. Heat a non-stick pan over medium heat. When hot, add mock sausage mix and cook, stirring often until crumbly and cooked through, about 7–9 minutes. Taste and adjust seasonings.

Recommended substitution: If you like sweet Italian sausage, don't use the chili flakes. Instead, add 1/4 teaspoon of allspice and one teaspoon dried oregano.

Recommended technique: This recipe uses chicken tenderloin, which is usually cheaper than boneless breasts. You'll have to trim the vein, but it's really easy—like unzipping a zipper with your knife. You can ask your butcher to grind the tenderloin for you, or do it at home. Just cut the chicken into one-inch pieces and pulse in a food processor (about three or four quick pulses) until it looks like ground chicken.