Herby chicken rissoles

Author: Sally Parker - Food Stylist, Recipe Writer

Photographer: Mark O'Meara

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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

More weights & measures

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

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.

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