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!
Swap a large portion of meat for a smaller portion with extra vegetables.
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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
