Chicken Rissoles

• 分量: 16 servings
• 調理時間: 15 minutes
• 総時間: 35 minutes

材料

500g / 1 lb chicken mince (ground chicken), excess liquid drained and discarded (Note 1)

1 carrot, medium (, grated on a shallow angle (Note 2)

1 zucchini, medium (, grated on a shallow angle (Note 2)

1 egg

1 1/2 cup Colby cheese, shredded (or cheddar, tasty, Monterey Jack - see Note 3)

3/4 cup panko breadcrumbs (Note 4)

1 tbsp finely chopped parsley (, optional)

1 tsp cooking/kosher salt

1/2 tsp black pepper

2 tbsp canola oil

Ketchup - for dipping

手順

Pre-heat oven to 100°C/210°F (all oven types), to keep cooked rissoles warm. Place a rack over a tray.

Rissole mixture: Mix all ingredients together in a bowl using a wooden spoon.

Form patties: Wet your hands (stops the mixture sticking all over your hands). Measure out just shy of 1/4 cup and shape into a 6 cm wide x 1.5cm thick pattie (2.4" x 0.6" thick). See Note 1 if your mixture is too loose.

Cook: Heat 1 tablespoon oil in a large non-stick pan over medium high heat. Cook 5 - 6 rissoles at the time, 3 to 4 minutes on each side, until beautifully golden (as pictured). (Note 5 for baking)

Keep warm: Transfer to the rack on the tray and keep warm in the oven. Add more oil as needed and cook remaining rissoles.

Serve straight away with ketchup for dipping!

栄養

• カロリー: 132 kcal
• 脂肪総量: 9 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 5 g
• トランス脂肪: 1 g
• コレステロール: 49 mg
• ナトリウム: 274 mg
• 炭水化物総量: 4 g
• 食物繊維: 1 g
• 糖質総量: 1 g
• タンパク質: 9 g