Baked Chicken Rissoles

• μερίδες: 4 servings
• χρόνος ενεργούς προετοιμασίας: 10 minutes
• συνολικός χρόνος: 30 minutes

Υλικά

Olive oil spray

500 g (1 lb) minced (ground) chicken (can be substituted with turkey mince or pork mince)

1 small onion, grated

1 tsp freshly minced garlic

1 tbsp chopped fresh flat-leaf parsley, plus extra to serve

⅓ cup (20 g) panko breadcrumbs

1 egg

1 tsp chicken stock powder (bouillon)

Freshly cracked black pepper, to season

1 tsp sweet paprika

¾ cup (40 g) panko breadcrumbs

⅓ cup (35 g) freshly grated parmesan

¼ tsp sea salt flakes

¼ tsp freshly cracked black pepper

Lemon wedges (optional)

Freezer-friendly mashed potatoes

Creamy Garlic Cucumber Salad (not dairy-free)

Οδηγίες

Preheat the oven

– Preheat the oven to 220°C (425°F) (200°C/400°F fan-forced). Spray a metal baking tray with olive oil spray.

Prepare the coating

– Combine all the ingredients in a shallow bowl. Set aside.

Prepare the rissole mixture

– Place the chicken, onion, garlic, parsley, breadcrumbs, egg, chicken stock powder and black pepper in a bowl. Mix well using clean hands.

Form the rissoles

– Toss ¼ cup of the mixture at a time into the coating and shape into a rissole. The mixture will be very wet and sticky, so I find this easiest to do with wet hands or wearing gloves. Place the rissoles on the prepared baking tray. Repeat with the remaining rissole mixture and coating to make 12 rissoles. Spray generously with oil.

Bake

– Bake for 18–20 minutes until golden brown and cooked through, turning halfway and spraying with more oil. (See note 1 for air fryer method.)

Serve

– Serve with lemon wedges (if using), extra parsley, mashed potato and sour cream garlic cucumbers – or your favourite mix and match sides.

Διατροφή

• Θερμίδες: 385
• Συνολικά Λιπαρά: 11.8 g
• Κορεσμένα Λιπαρά: 3.4 g
• Τρανς Λιπαρά: 0 g
• Χοληστερόλη: 143.6 mg
• Νάτριο: 558.3 mg
• Συνολικοί Υδατάνθρακες: 30.3 g
• Διαιτητικές Ίνες: 2.9 g
• Συνολικά Σάκχαρα: 3.2 g
• Πρωτεΐνη: 37.4 g