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.
Reviewed by our expert panel Serves: 1
Time to make: 20 mins
Total cost: $4.46 / $4.46 per serve
(at time of publication)
Ingredients
- 100g chicken mince
- 1 clove garlic, crushed
- ¼ cup dried breadcrumbs
- ¼ cup grated courgette
- 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
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 457cal
-
Kilojoules 1910kJ
-
Protein 32g
-
Total fat 16g
-
–Saturated fat 3g
-
Carbohydrates 45g
-
–Sugars 9g
-
Dietary fibre 7g
-
Sodium 350mg
-
Calcium 140mg
-
Iron 3mg
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.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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