½ cup brown rice
¾ cup carrots grated
¾ cup zucchini grated
1 small onion finely diced
500g very lean beef mince
1 teaspoon salt-reduced beef stock powder
2 tablespoons oyster sauce
1 sachet 98% fat free Spring Vegetable Cup a Soup
1 egg white
1: Follow cooking instructions on rice packet. Rinse and drain rice really well.
2: Place all the vegetables, mince, stock powder, oyster sauce, soup sachet and egg white into a large mixing bowl and using your hands combine well.
3: Add cooked rice and mix in well using your hands to work the ingredients together thoroughly. This will ensure that the rissoles don’t break up when cooking.
4: Shape into 12 patties. If time permits refrigerate rissoles for a few hours before cooking.
5: Fry rissoles in a large non-stick frypan that has been generously coated with cooking spray for 3 to 5 minutes on each side or until cooked through and browned on both sides.
Variations: Replace beef mince with lean chicken mince or lean pork mince.
Suitable to be frozen.
PER SERVE BEEF CHICKEN PORK
FAT TOTAL 4.9g 5.7g 2.7g
SATURATED 1.8g 1.7g 0.8g
FIBRE 1.7g 1.7g 1.7g
PROTEIN 20.6g 18.8g 22.3g
CARBS 19.9g 20.8g 19.9g
SUGAR 3.6g 3.7g 3.6g
SODIUM 479mg 467mg 466mg
KILOJOULES 866 (cals 207) 887 (cals 212) 820 (cals 196)
GI RATING HIGH HIGH HIGH
DIETITIAN’S TIP: Adding rice and vegetables to rissoles will lower the total fat and provide dietary fibre required for normal bowel function