Lean Chicken Chorizo Recipe

Chicken Chorizo patties in the skillet I like the flavor of chorizo but I’m not thrilled with its ingredients. Most commercial chorizo is very low quality food and quite unhealthy. It’s made with parts of the pig most people don’t want to talk about, very high in calories and saturated fat, usually has a variety of chemicals I feel have no place in food, often has red food coloring.

Since I’ve been eating much healthier I don’t eat chorizo anymore, but I do miss it. So I decided to make a chorizo substitute.

Recipe: Lean Chicken Chorizo

Summary: Low fat healthy chicken chorizo


  • 1 pound ground chicken (I used 99% Lean Smart Chicken)
  • 6 cloves garlic, finely minced
  • 1 tablespoon sharp paprika
  • 1 teaspoon sweet paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground coriander seed
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon red chile flakes
  • 1/4 teaspoon ground cumin
  • 1/3 cup distilled white vinegar


  • Mix it all up throughly or use a food processor to combine it. Chicken Chorizo in food processor
  • Split into 8 equal sized patties and fry for 4 minutes on a side in a cast iron skillet over medium heat. You’ll want to use a small amount of oil in the skillet so that the patties don’t stick. I just spritzed my skillet with some spray oil.

Quick Notes

* These taste a lot like chorizo to me. Be warned that they’re very dry as there is so little fat in them. But they serve well as a chorizo replacement inside an omelet or quesadilla, and you’re not in doubt about what you’re eating.

* Nutritionally you’re looking at one two ounce patty providing 65 calories, .5 grams of fat, 13 grams of protein, .5 grabs of carbohydrates and about 255 mg of sodium.

Cooking time (duration): 30

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 8

Culinary tradition: Spanish

One last thing – if you need a source for good spices, check out www.tulsadesigns.com – they have stores in quite a few cities now and also do a very good mail order business. They offer a large variety of spices, and when you buy from them you know you’re getting recently ground fresh spices instead of stuff that’s been sitting on the supermarket shelf for who knows how long. I buy almost all of the spices I use directly from them.

Nutrition Facts Serving Size 2oz Servings 8
Amount Per Serving
Calories 65 Calories from Fat 4.5
% Daily Value*
Total Fat .5g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 9mg 3%
Sodium 255mg 11%
Total Carbohydrate .5g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 13g 26%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. wp-nutrition-label

Pumpkin Pie Oatmeal

It takes a little more care though, and takes longer to cook. Steel-cut Oats Rolled Oats Steel-cut oatmeal Rolled oats The recipe is a straightforward translation of pumpkin pie filling, skipping the fat because why ruin a healthy food with it? And also it’s just unnecessary. 1/4 cup steel-cut oats 1/4 cup pumpkin puree 1 cup 1% milk (or whatever kind you prefer) 2 tablespoons maple syrup (or brown sugar, or honey, or the sweetener of your choice) 1 teaspoon cinnamon 1/4 teaspoon nutmeg 1/4 teaspoon ginger (I omitted this because I ran out) pinch of salt Rice Cooker I’m down on rice cookers because it’s actually pretty easy to make rice. … If you cook it on the stove-top, put the ingredients together in a pot, bring to a boil, reduce the heat and simmer for about 30 to 45 minutes, stirring occasionally so that it doesn’t burn on the bottom. … I was very happy with them, and will gladly make this again. 1/4 cup of oatmeal is usually right for one serving, but with the addition of 1/4 cup of pumpkin, this felt more like 1.5 or even 2 servings, so there’s some left over for later.

Free Ice Cream on Election Day

Back to the important things: Ben & Jerry’s is giving away free cones from 5PM to 8PM today (election day). http://www.benjerry.com/features/i_voted/