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Prep | 15 min | |
Cook | 13 min | |
Other | 30 min (Cooling) |
Method
Combine the mince, carrot, onion, tandoori paste, egg yolk and parsley in a bowl. Mix well. Shape into six, 1/3 cup capacity rissoles. Cover and refrigerate for 30 minutes (or overnight) if time permits.
Place a baking tray into the oven. Preheat the tray and oven 200°C fan forced. Lightly spray both sides of the rissoles. Heat a non-stick frying pan over medium heat, spray with oil, cook 3 rissoles at a time for 1 minute each side or until golden. Place onto the hot tray in the oven and finish cooking 8 minutes or until cooked through.
Just before the rissoles are ready, heat the same frying pan over medium-high heat and spray with oil. Add the vegetables. Cook, turning often for 2 minutes until bright green. Add 1 tablespoon water, cover and cook 60 seconds.
Serve rissoles with vegetables, mango chutney or lemon wedges.
Nutrition facts per serve
Makes 2 serves
Note: If food units vary from the book, be guided by the following food units.
Meat & Protein | 1.5 |
Bread & Cereals | 0 |
Vegetables | 2.1 |
Fruit | 0 |
Dairy | 0 |
Healthy Fats & Oils | 1 |
Indulgences | 0.5 |
Calories | 458 |
Protein | 38.9 g |
Total fat | 23.3 g |
- Saturated fat | 5.5 g |
Total carbohydrates | 19.7 g |
- Total sugars | 14.9 g |
Fibre | 7.3 g |
Sodium | 991 mg |
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