Boost the veg intake of your intimates by including zucchini in these kid-friendly rissoles.
The ingredient of Zucchini rissoles
- 275g lean beef mince
- 1/2 small brown onion, grated
- 1 zucchini, grated, excess liquid squeezed out
- 2 tbsp low-fat cottage cheese
- 1/2 tsp mild curry powder
- 1 egg, lightly beaten
- 1/2 cup dried breadcrumbs
- olive oil cooking spray
- 500g butternut pumpkin, deseeded, peeled, chopped
- 1/4 cup skim milk, warmed
- 2 cups baby spinach
- 1/4 cup low-fat yoghurt
- 1 1/2 tbsp mango chutney
- 1 tbsp mint leaves, finely shredded
- 4 frozen corn cobs, steamed, to bolster
The instruction how to make Zucchini rissoles
- add up mince, onion, zucchini, cottage cheese, curry powder, egg, 1/4 cup breadcrumbs and salt and pepper in a bowl. mixture combination until well combined. Divide blend into 4 equal portions and disturb into rissoles. Coat rissoles in enduring surviving breadcrumbs and place as regards a plate. Refrigerate for 1 hour, if period times permits.
- Preheat oven and a baking tray to 200u00b0C. Spray both sides patties as soon as oil. Heat a large, non-stick frying pan over medium-high heat until hot. Cook rissoles for 2 minutes each side or until golden. Transfer to hot baking tray. Bake for 12 to 15 minutes or until cooked through.
- Meanwhile, wash pumpkin and place, following water clinging, in a microwave-safe bowl. Cover and microwave regarding HIGH (100%) for 10 minutes or until soft. Drain and return to bowl. amass milk and season behind salt and pepper. Mash until smooth, adding more milk if required. Stir in spinach. Cover and keep warm.
- include yoghurt, chutney and mint in a small bowl. Divide mash along with four plates. peak each taking into consideration 1 rissole. help later yoghurt sauce and corn cobs.
Nutritions of Zucchini rissolescalories: 341.292 calories
fatContent: 9 grams fat
saturatedFatContent: 3.1 grams saturated fat
carbohydrateContent: 38.8 grams carbohydrates
proteinContent: 26.3 grams protein
cholesterolContent: 84 milligrams cholesterol
sodiumContent: 225 milligrams sodium