Food & Wine

Lifestyle

Herby Chicken Rissoles for One

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

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