Chicken rissoles
Preparation time:
Makes: 20 rissoles
Recipe highlights Serves: 20
- Suitable to freeze
- Store covered in fridge (under 5°C)
- High energy
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Ingredients
- 500 g chicken breast fillets
1 cup wholemeal breadcrumbs, fresh
1 egg, lightly beaten
1/2 cup reduced fat cheddar cheese, grated
1/2 teaspoon cracked black pepper
1 tablespoon sesame seeds, toasted
1/2 cup wholemeal flour
1 1/2 tablespoons olive oil
Cooking method
-
1. Chop chicken breast into small pieces and place in blender with 0.5 tablespoon of olive oil. Blend until smooth.
2. Mix the chicken mince, breadcrumbs, pepper, egg and cheese in a large mixing bowl.
3. Use 1 tablespoon of mixture to shape into small oblong rissole shape. Roll in a mixture of sesame seeds and flour. Repeat with remaining mixture.
4. Heat the remaining oil in a non stick frying pan.
5. Cook the rissoles over a medium heat for 2 ½ minutes on each side, or until cooked through.
Notes: Serve with a fresh tomato sauce or relish.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 38.94g | 100.00g |
| Energy (kJ) | 343.76kJ | 882.76kJ |
| Protein (g) | 7.65g | 19.65g |
| Total fat (g) | 3.70g | 9.51g |
| - Saturated fat (g) | 0.90g | 2.32g |
| - Polyunsaturated fat (g) | 0.55g | 1.41g |
| - Monounsaturated fat (g) | 1.85g | 4.76g |
| Cholesterol (mg) | 26.86mg | 68.97mg |
| Carbohydrate-available (g) | 4.23g | 10.87g |
| CarbohydrateSE (g) | 4.23g | 10.87g |
| - Sugars (g) | 0.19g | 0.49g |
| Water (g) | 22.41g | 57.54g |
| Dietary fibre (g) | 0.59g | 1.51g |
| Thiamin (mg) | 0.07mg | 0.17mg |
| Riboflavin (mg) | 0.05mg | 0.12mg |
| Niacin (mg) | 1.56mg | 4.01mg |
| Niacin equivalents (mg) | 3.27mg | 8.40mg |
| Vitamin C (mg) | 0.00mg | 0.00mg |
| Total folate (ug) | 8.33ug | 21.39ug |
| Total vitamin A equivalents (ug) | 10.66ug | 27.36ug |
| Retinol (ug) | 10.38ug | 26.65ug |
| Beta carotene equivalents (ug) | 1.57ug | 4.03ug |
| Sodium (mg) | 59.09mg | 151.74mg |
| Potassium (mg) | 90.75mg | 233.03mg |
| Magnesium (mg) | 15.18mg | 38.99mg |
| Calcium (mg) | 37.87mg | 97.24mg |
| Phosphorus (mg) | 99.73mg | 256.08mg |
| Iron (mg) | 0.40mg | 1.03mg |
| Zinc (mg) | 0.47mg | 1.21mg |
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Source: These recipes were developed and tested by Consumer Science students studying Community Nutrition at RMIT University in 2003.
This recipe was orginally published as:
Chicken rissoles
Recipe publication date on: 07/23/2003
Last reviewed on: 06/05/2014
