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
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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