Lean Italian Sausage

Italian Sausage
1 lb Basic Meat Mixture (above)
1 tsp fennel seeds, crushed
3/4 tsp coriander seeds, crushed
3/4 tsp dried parsley flakes
1/2 tsp pepper
1/4 tsp salt
1/8 tsp 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.