Healthy Beef & Vegetable Rissoles Recipe
- 500 g low-fat mince
- 2 potatoes
- 2 carrots
- 2 onions
- 1 capsicum
- 1 egg
- 2 tbs plain flour
- olive oil
- 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.
Vegies are a great source of healthy nutrients. Try to include extra vegetables at lunch and dinner.
|per serving||per 100g|
|Energy||809 kJ||492 kJ|
|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|
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