Cooking Time 20 minutes
Ingredients
- 100g chicken mince
- 1 clove garlic, crushed
- 1/4 cup dried breadcrumbs
- 1/4 cup grated zucchini
- 1/4 cup grated carrot
- 3 teaspoons chopped chives
- 1 tablespoon beaten egg (about 1/2 egg)
- Olive oil spray
- 2 tablespoons tomato salsa
- 1 medium potato, peeled, chopped, steamed and mashed with 2 tablespoons skim milk
- 2 cups garden salad
Instructions
Step 1 Combine chicken mince, garlic, breadcrumbs, zucchini, carrot, chives and egg in a medium-size bowl. Form 2 large rissoles.
Step 2 Spray a frying pan with olive oil and place over medium-high heat. Add rissoles and cook for 5–6 minutes on each side, or until cooked through.
Step 3 Serve with tomato salsa and a green salad.
Nutritional Information
- Kilojoules 2,068kJ
- Calories 494cal
- Protein 34.4g
- Total fat 17.4g
- Saturated fat 3.9g
- Carbohydrates 45.5g
- Sugars 10.3g
- Dietary fibre 8g
- Sodium 600mg
- Calcium 150mg
- Iron 4mg
Adapted from www.healthyfoodguide.com.au/recipes/2012/april/herby-chicken-rissoles