Get the kids in the kitchen to help you make these rissoles.
Ingredients
- canola oil cooking spray
- 500g lean beef mince
- 1 small brown onion, grated
- 1 small carrot, peeled, grated
- 1 small zucchini, grated
- 2 teaspoons dried basil
- 1/2 cup tomato chutney
- Salad, to serve (see note)
Method
- Step 1Preheat oven to 180°C/160°C fan-forced. Place a wire rack over a shallow baking dish. Spray wire rack with cooking oil. Place mince, onion, carrot, zucchini, basil and 1/4 cup chutney in a bowl. Using clean hands, mix to combine.
- Step 2Using 2 heaped tablespoons of mixture at a time, shape into 12 rissoles. Place on wire rack. Bake for 25 minutes, turning halfway during cooking, or until browned and cooked through
- Step 3Serve with salad and remaining chutney. We used cucumber ribbons, sliced red capsicum, chopped celery and mixed salad leaves.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1115 kj
Energy
9g
Fat Total
4g
Saturated Fat
2g
Fibre
27g
Protein
78mg
Cholesterol
369.93mg
Sodium
18g
Carbs (sugar)
19g
Carbs (total)
All nutrition values are per serve
- Author: Kim Coverdale
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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