Tandoori chicken rissoles with saute greens

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(8)
Main Meals (Dinners)|Salads
2 peopleServes
2
Prep   15 min
Cook   13 min
Other   30 min (Cooling)
Other30 min (Cooling)
  • Chicken mince, raw, 300 g
  • Carrot, 1 medium carrot(s), grated
  • Spring onion, 2 medium onion(s), finely chopped
  • Tandoori curry paste, 2 tablespoon(s)
  • Egg yolk, raw, 1 x 60g egg(s)
  • Parsley, ¼ cup(s), leaves, finely chopped
  • Olive oil spray, 6 spray(s)
  • Asparagus, 1 bunch(es), ends trimmed
  • Broccolini, fresh, 1 bunch(es)
  • Sugar snap peas, 125 g, topped
  • Mango chutney, 2 tablespoon(s), optional to serve

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 & Cereals0
Vegetables2.1
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0.5
Calories458
Protein38.9 g
Total fat23.3 g
- Saturated fat5.5 g
Total carbohydrates19.7 g
- Total sugars14.9 g
Fibre7.3 g
Sodium991 mg

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