Healthy Beef & Vegetable Rissoles Recipe
Ingredients
- 500 g low-fat mince
- 2 potatoes
- 2 carrots
- 2 onions
- 1 capsicum
- 1 egg
- 2 tbs plain flour
- olive oil
Method
- Peel and grate potato, carrots and onions. Chop capsicum finely.
- Mix all ingredients (except flour) in a bowl, so they stick together.
- Take small handfuls of the meat and vegetables and roll into balls. Roll the balls in a little bit of flour.
- Heat frypan, put small spoonful of oil in the bottom. Cook rissoles until brown on both sides.
Recipe from Deadly Tucker cookbook (Aboriginal & Torres Strait Islander-FOODcents manual, 2006), North Metropolitan Health Service, Department of Health WA. Reproduced with permission.
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Ingredients -
Utensils -
Peel and grate potato, carrots and onions. Chop capsicum finely. -
Mix all ingredients (except flour) in a bowl, so they stick together. -
Take small handfuls of the meat and vegetables and roll into balls. Roll the balls in a little bit of flour. -
Heat frypan, put small spoonful of oil in the bottom. Cook rissoles until brown on both sides.
Healthy tip!
To eat less saturated fat, choose leaner cuts of meat and and trim the fat off meat before cooking.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 809 kJ | 492 kJ |
| 193 Cal | 118 Cal | |
| Protein | 18.2 g | 11 g |
| Fat, total | 7.9 g | 4.8 g |
| — saturated | 2.9 g | 1.8 g |
| Carbohydrate | 11 g | 6.7 g |
| — sugars | 2.8 g | 1.7 g |
| Sodium | 69.8 mg | 42.5 mg |
| Fibre | 2.5 g | 1.5 g |
Member comments & rating
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Comments (2)
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Mine also came up very moist and sticky. Will have to try the bread crumbs next time. Adding a second egg wouldn't have helped. But were nice.
Anonymous
Posted on: 29 Jun 18 -
I found them very moist so added breadcrumbs and an extra egg to firm them up. Very tasty.
Jane Hill
Posted on: 05 Jan 17
