PREP TIME IN MINS
20
COOK TIME IN MINS
15
SERVES
4
CHICKEN RISSOLE PARMIGIANA WITH SLAW
TOTAL CALORIES 1633 | CALORIES PER SERVE 408
Choose a good-quality bolognese sauce with no added sugar. You can use beef mince instead of chicken mince if preferred.
INGREDIENTS
extra-light olive oil cooking spray
500 g chicken mince
1 zucchini, coarsely grated
2 spring onions, thinly sliced
½ cup packaged dried herb and garlic breadcrumbs
1 × 500 g jar bolognese sauce
½ cup finely grated mozzarella
Slaw
¼ cup light sour cream
2 tablespoons lemon juice
2 carrots, coarsely grated
100 g sugar snap peas, thinly sliced lengthways
2 celery stalks, thinly sliced diagonally, plus inner leaves, chopped
1 small red capsicum, seeded and thinly sliced
METHOD
1
Preheat the grill to high. Lightly grease a deep baking tray with oil spray (this will prevent the sauce from spilling over).
2
Place the mince, zucchini, spring onion and breadcrumbs in a large bowl and mix together until well combined. Season to taste. Divide mixture into 8 portions then, using slightly damp hands, shape and roll into flat rissoles.
3
Heat a large non-stick frying pan over medium heat. Grease lightly with oil. Cook the rissoles for 10–12 minutes, turning only once, until cooked and golden.
4
Transfer the cooked rissoles to the prepared tray. Spoon the bolognese sauce evenly over the rissoles, then sprinkle with the mozzarella. Cook under the grill for 2 minutes or until the cheese has melted and is light golden.
5
Meanwhile, make the slaw by whisking the sour cream and lemon juice together in a large bowl until well combined. Season to taste. Add the remaining ingredients and toss gently to combine.
6
Serve the hot rissoles with the slaw.
MICHELLE BRIDGES
DELICIOUS NUTRITIOUS
