Herby chicken rissoles

Chicken rissoles with fresh chives are an excellent, high-fibre and low-sodium dinner for one that can be on the table in just 20 minutes.

Serves: 1

Time to make: 20 mins

Ingredients

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100g chicken mince

1 clove garlic, crushed

¼ cup dried breadcrumbs

¼ cup grated courgettezucchiniX

¼ cup grated carrot

3 teaspoons chopped fresh chives

1 tablespoon beaten egg

freshly ground black pepper

spray oil

2 tablespoons tomato salsa

1 medium-sized potato, peeled, chopped, steamed, mashed with

2 tablespoons skim milk

2 cups salad greens plus 1 tablespoon balsamic vinaigrette ( made with 2 parts balsamic vinegar to 1 part olive oil)

Instructions

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1 Combine chicken mince, garlic, breadcrumbs, courgette, carrot, chives and egg in a medium-sized bowl. Season with pepper. Shape into 4 small rissoles or 2 larger rissoles.

2 Spray a frying pan with oil and place over a medium-high heat. Add rissoles and cook each side for 5-6 minutes or until cooked through.

3 Serve rissoles with tomato salsa, mash and salad with dressing.

Variations

Make it gluten free: Use gluten-free breadcrumbs and check salsa is gluten free.

Nutrition Info (per serve)

Calories 457 cal

Kilojoules 1910 kJ

Protein 32 g

Total fat 16 g

Saturated fat 3 g

Carbohydrates 45 g

Sugar 9 g

Dietary fibre 7 g

Sodium 350 mg

Calcium 140 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.