Chicken and Vegetable Rissoles
Golden pan-fried chicken rissoles combine grated carrot, zucchini and melted Colby cheese, with ketchup for dipping.
15 min
Prep
30 min
Cook
4
Serves
500
Calories
Macros · per serving
35g protein
21g carbs
31g fat
Ingredients
For 4 servings
- 500 g ground chicken
- 120 g carrot
- 200 g zucchini
- 1 egg
- 150 g Colby cheese
- 60 g panko breadcrumb
- 5 g parsley
- 0.75 tsp salt
- 0.5 tsp black pepper
- 30 ml canola oil
- 60 g ketchup
Instructions
- 1
Grate the carrot and zucchini. Wrap the zucchini in a kitchen towel and squeeze firmly to remove excess moisture. Grate the Colby cheese and finely chop the parsley.
- 2
Put the chicken, carrot, squeezed zucchini, cheese, egg, panko, parsley, salt and pepper in a large bowl. Mix just until evenly combined, then shape into 16 patties approximately 7 cm wide and 1.5 cm thick.
- 3
Heat a 30 cm frying pan over medium heat for about 2 minutes. While it heats, measure the ketchup into a serving dish and set out a plate for the cooked rissoles.
- 4
Add 10 ml oil to the pan and cook six patties for 4–5 minutes per side, about 9 minutes per batch, until browned and the centre of each reaches 74°C/165°F on an instant-read thermometer. Reduce the heat slightly if they brown before cooking through.
- 5
Transfer the cooked rissoles to the plate and cover loosely. Cook the remaining patties in two batches of six and four, adding 10 ml oil before each batch and checking the same internal temperature.
- 6
Serve four rissoles per person with the ketchup, keeping the first batches covered until the final batch is ready.
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