Rippa Rissoles Recipe | Mix FM Sunshine Coast

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 Rippa Rissoles

Serves: 6 

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

pepper

cooking spray

 

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.

 

NUTRITIONAL INFORMATION

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