Vegie-packed Rissoles

IMAG0054
Posted in:
Prep: 15 min
Cook: 20 min
Dietary:
Serves:
4
Cost: $

Ingredients

  • canola oil spray
  • 1 onion finely chopped
  • 1 zucchini grated
  • 1 carrot grated
  • 2 garlic cloves peeled and crushed
  • 400 grams lean beef mince
  • 3 tablespoons dry bread crumbs
  • 1 cup grated reduced-fat cheddar cheese
  • 1/4 teaspoon ground pepper
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon barbecue sauce
  • 1 tablespoon reduced salt tomato paste
  • 1 egg

Directions

  1. Heat a large non-stick frying pan to medium heat and spray lightly with oil
  2. Add onion, zucchini, carrot and garlic and cook, stirring occasionally, until the vegetables have softened
  3. Transfer mixture to a large bowl and add mince, breadcrumbs, cheese, pepper, Worcestershire sauce, barbecue sauce, tomato paste and egg. Mix ingredients together until well combined
  4. Divide mixture into 8 equal portions. Roll each portion into a ball, and then flatten balls slightly to form patties about 2.5cm thick
  5.  Heat a barbecue plate to medium-high heat and lightly spray with oil. Add the rissoles and cook for about 5 minutes on each side, or until browned and cooked through. Transfer rissoles to a paper towel lined plate to remove excess oil. Serve immediately

Serves in 1 portion

  • Vegetables1 1/4
  • Lean meat or Alternatives1
  • Dairy3/4
  • Unsaturated Spreads/Oils1/4

What was swapped?

Regular mince was swapped for lean mince

Half of the mince from the original recipe was swapped for vegetables to create a lower kilojoule rissole

Swap take-away hamburgers for this low fat, vege-packed option!

 

Tips

If you do not have a barbecue (or if it is raining outside) these rissoles can easily be cooked in a frying pan

Freeze leftover rissoles - defrost and reheat for a quick and easy dinner

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