These Chicken Rissoles are a quick and healthy meal option that’s sure to be loved by everyone, especially kids! Using chicken mince packed with hidden vegetables and cheese, these rissoles are both tasty and nutritious. In just 20 minutes, you can have a delicious, protein-rich meal that’s perfect for busy weeknights. Whether you serve them as a snack, a light meal with salad, or alongside mashed potatoes and greens, these rissoles are versatile, freezer-friendly, and simple to make. Plus, they’re ideal for meal prepping and making in advance for future meals.

Full Recipe: 

Ingredients

• 1 medium brown onion, grated

• 1 medium carrot, grated

• 1 small zucchini, grated

• 1 cup (120g) cheddar cheese, grated

• 500g chicken mince (ground chicken)

• ¾ cup (45g) panko breadcrumbs or regular breadcrumbs

• 1 large egg

• 1 tablespoon chives or parsley, chopped

• Salt and pepper to season

• Olive oil, for cooking

Directions

1. Prepare the Veggies and Cheese: Grate the onion, carrot, zucchini, and cheese, then place them in a large mixing bowl.

2. Add Other Ingredients: To the grated veggies and cheese, add the chicken mince, panko breadcrumbs, egg, chopped herbs, and salt and pepper. Mix everything together thoroughly until fully combined.

3. Shape the Rissoles: Using your hands, scoop small amounts of the mixture (about 2-3 tablespoons each) and shape them into small balls. Flatten the balls slightly to help them cook through evenly.

4. Cook the Rissoles: Heat olive oil in a frying pan over medium heat. Add the rissoles and cook each side for 4-5 minutes, or until golden brown and fully cooked through. Repeat this step with the remaining rissoles.

5. Serve: Serve the rissoles hot or cold, with a side of mashed potatoes, salad, or even as finger food with a dipping sauce.

Nutrients

Each chicken rissole (approximately 1/20th of the recipe) contains:

• Calories: 78 kcal

• Carbohydrates: 3g

• Protein: 6g

• Fat: 5g

  • Saturated Fat: 2g

  • Polyunsaturated Fat: 1g

  • Monounsaturated Fat: 1g

• Cholesterol: 36mg

• Sodium: 70mg

• Potassium: 183mg

• Fiber: 0.4g

• Sugar: 1g

• Vitamin A: 609 IU

• Vitamin C: 2mg

• Calcium: 53mg

• Iron: 1mg

The Nutritional Power of Chicken Mince

Chicken mince, also known as ground chicken, is the primary ingredient in Chicken Rissoles, offering a lean and protein-rich foundation for the dish. It’s a healthier alternative to other types of ground meat, such as beef or pork, because it is lower in fat and calories while still providing a solid amount of protein. Protein is essential for muscle repair, immune function, and overall bodily maintenance, making this meal a great option for growing children, athletes, or anyone in need of a nutrient-dense dish.

In addition to being high in protein, chicken mince is also rich in vitamins and minerals, including B vitamins like niacin (B3) and B6, which support energy production and the health of the nervous system. Choosing chicken mince as the base for these rissoles ensures a healthy and satisfying meal that can be enjoyed by everyone in the family.

Incorporating Hidden Vegetables for Extra Nutrition

One of the key features of Chicken Rissoles is the incorporation of grated vegetables, such as carrot, zucchini, and onion. This is a great way to sneak in extra nutrients that might be hard to get into picky eaters, particularly children. Vegetables are rich in essential vitamins, minerals, and fiber, all of which are crucial for maintaining good health and well-being.

Carrots are an excellent source of beta-carotene, which the body converts into vitamin A, promoting good vision and immune function. Zucchini is low in calories but high in antioxidants, such as vitamin C, which help reduce inflammation and protect the body from harmful free radicals. Onions not only add flavor to the rissoles but are also a great source of antioxidants, particularly quercetin, which supports heart health. Together, these vegetables boost the overall nutritional profile of the rissoles, making them a well-rounded meal option.

The Role of Cheese in Chicken Rissoles

Cheese, particularly cheddar cheese, adds a creamy, rich texture to Chicken Rissoles while also contributing additional calcium and protein. Calcium is essential for strong bones and teeth, making cheese a great choice for growing children, as well as for adults looking to maintain their bone health. The cheese also enhances the flavor of the rissoles, offering a subtle tanginess that balances well with the sweetness of the vegetables and the savory chicken.

Using grated cheese in the mixture helps the rissoles hold together, giving them structure and making them easier to cook. The melted cheese inside the rissoles adds an extra layer of comfort, ensuring that every bite is satisfying.

The Versatility of Chicken Rissoles

Chicken Rissoles are incredibly versatile, which is one of the reasons they are such a popular meal choice. Not only can you serve them as a main dish with sides like mashed potatoes and greens, but they can also be enjoyed as a snack or finger food. Their bite-sized nature makes them perfect for parties or as a quick meal for kids to enjoy with their favorite dipping sauces.

For those looking to reduce the carbohydrate content, you can skip the breadcrumbs and opt for a low-carb alternative like almond flour or ground flaxseed. You can also experiment with different herbs and spices to tailor the flavor to your liking. Adding garlic, paprika, or even a pinch of chili powder can give the rissoles a bit of a kick, while fresh herbs like parsley or thyme can add an aromatic touch.

Freezer-Friendly and Meal Prep Ready

One of the standout features of Chicken Rissoles is their ability to be made in advance and stored in the freezer. This makes them an ideal option for meal prepping, ensuring that you always have a healthy, home-cooked meal ready to go. Simply prepare the rissoles as per the recipe, cook them in batches, and allow them to cool. Once cooled, you can freeze the rissoles in an airtight container or zip-lock bag for up to three months. When you’re ready to eat, simply reheat them in the oven or on the stovetop, and you’ll have a tasty meal in no time.

Meal prepping Chicken Rissoles is not only convenient but also cost-effective. By making a large batch in one go, you save time and money while ensuring that you have healthy meals available throughout the week. This is especially useful for busy families who are looking for quick, nutritious options that require minimal effort to prepare.

Serving Suggestions for Chicken Rissoles

Chicken Rissoles can be served in a variety of ways, depending on your taste preferences and the meal you’re aiming to create. For a light, balanced meal, serve them with a fresh salad of mixed greens, cherry tomatoes, and a simple vinaigrette. The lightness of the salad complements the richness of the rissoles, creating a well-rounded dish.

If you’re looking for something more comforting, serve the rissoles with mashed potatoes and steamed vegetables. The creamy potatoes pair perfectly with the crispy rissoles, and the addition of vegetables ensures that the meal remains nutritious. You can also serve the rissoles on their own as a snack, perfect for dipping into a variety of sauces such as ketchup, barbecue sauce, or a tangy yogurt-based dip.

For a fun twist, consider using the rissoles as a filling for a sandwich or wrap. Place a few rissoles on a whole-grain bun, top with some lettuce, tomato, and a slice of cheese, and you have a healthy and satisfying sandwich perfect for lunch or dinner.

The Appeal to Kids and Families

One of the greatest advantages of Chicken Rissoles is their universal appeal. Their mild flavor and appealing texture make them an excellent choice for kids, especially those who may be fussy about eating vegetables. The grated vegetables in the rissoles blend seamlessly with the chicken and cheese, making them virtually undetectable while still providing important nutrients. This is a great way to ensure that kids are getting their daily servings of vegetables without even realizing it.

Additionally, the fun, bite-sized nature of the rissoles makes them easy for children to handle, encouraging them to take an active role in mealtime. The versatility of the rissoles allows families to adjust the recipe based on personal preferences, making them an easy, go-to dinner solution for busy households.

Conclusion

In conclusion, Chicken Rissoles offer a delicious, nutritious, and highly versatile meal that is perfect for any occasion. Whether you serve them as a snack, a light meal with salad, or as part of a comforting dinner, they are sure to satisfy everyone at the table. With lean chicken mince, hidden vegetables, and cheese, these rissoles are packed with protein, vitamins, and minerals that contribute to a healthy, balanced diet. They are also freezer-friendly and ideal for meal prepping, making them a convenient choice for busy families. Easy to make, customizable, and loved by both kids and adults, Chicken Rissoles are a must-try recipe that will quickly become a family favorite.