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Estimated Times |
Preparation time: 20
Cooking time: 50
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Ingredients
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servings
450 | g | Chicken mince |
1 | pcs. | Egg(s) ~50 g |
0.5 | dl | Semi-skimmed milk ~50 g |
1 | tsp | Sea salt ~5.5 g |
0.5 | pinch | Black Pepper ~0.2 g |
0.5 | dl | Breadcrumbs ~25 g |
1 | tbsp | Olive oil ~13.7 g |
600 | g | White cabbage |
600 | g | Courgette (Squash) |
4 | tbsp | Yoghurt, Greek-style 10% ~57 g |
4 | tbsp | Low fat mayonnaise ~60 g |
4 | tsp | White balsamico vinegar ~20 g |
4 | tsp | White sugar ~18 g |
2 | tbsp | Parsley ~7.5 g |
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Directions
Mix the meat, egg and milk together. Season with salt and pepper.
Add breadcrumbs to thicken the mince mixture, but make sure that it is still easy to stir.
Place in the fridge for ½ hour.
Grate the white cabbage and courgette.
Mix a dressing of Greek yoghurt, mayonnaise, sugar and balsamic vinegar. Season with salt and pepper.
Put the white cabbage, courgette and dressing in a bowl and mix together. If you have time, leave to infuse for half an hour.
Shape the mince into rissoles and fry in olive oil until cooked through.
Serve the chicken rissoles on a bed of raw vegetables. Garnish with a little parsley.
Tip
Add extra spices or chopped/grated vegetables to the mince mixture.
Instead of grated courgette, you could use grated carrot in the raw vegetable salad.
Nutritional data
407 Kcal Per Serving F: 21 g, P: 30 g, C: 27 g, DF: 6 g 1,626 Kcal (83 Kcal/100 g)
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