Meat and vegetable rissoles
* NUT FREE * CONTAINS EGGS
|
Ingredients |
6 serves |
25 serves |
60 serves |
|---|---|---|---|
|
Brown onion |
1 small |
1 large |
2 large |
|
Potato |
1 medium |
4 medium |
10 medium |
|
Carrot |
1 medium |
4 medium |
10 medium |
|
Zucchini |
½ small |
2 small |
5 small |
|
Capsicum, finely diced |
1 |
4 |
10 |
|
Lean beef mince |
400g |
1.75kg |
4kg |
|
Breadcrumbs |
2 tablespoons |
¼ cup |
¾ cup |
|
Eggs |
1 |
4 |
10 |
|
Olive or canola oil spray |
1 spray (4g) |
2 sprays (8g) |
3 sprays (12g) |
|
Wholemeal pita bread |
3 medium |
13 medium |
30 medium |
|
Lettuce (sliced) |
3 leaves (20g) |
½ medium head (270g) |
1 medium head (540g) |
|
Tomato (sliced) |
1 medium |
2 medium |
4 medium |
Method
- Peel and grate onion.
- Wash and grate potato, carrot and zucchini.
- Finely dice capsicum.
- Combine mince, breadcrumbs and vegetables in a bowl, add eggs and mix well.
- Roll small handfuls of the mixture into balls.
- Heat a non-stick pan, spray lightly with oil and cook rissoles in batches, flattening slightly with a spatula as you put them in the pan.
- Cook for 4 to 5 minutes on each side, until lightly browned and cooked through.
- Serve with pita bread and sliced lettuce and tomato salad.
Each serve provides
- 1 children’s serve of meat/alternatives* (beef)
- 1 children’s serve of vegetables**
- 1 children’s serve of grains* (pita bread)
Allergy modifications
- For an egg free option replace each egg with 1 teaspoon of egg replacer and 2 tablespoons of water.
- For a gluten/wheat free option, replace breadcrumbs with a similar quantity of rice crumbs or cooked rice.
- For a milk protein free and lactose free option, ensure the breadcrumbs do not contain milk.
Tip
- Use chicken or pork mince as a variation.
* One children’s serve of lean meat, poultry, fish or alternatives is equal to half a serve in the Australian Dietary Guidelines.
** One children’s serve of vegetables is equal to one serve in the Australian Dietary Guidelines.
*** One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.
Recipe adapted from Get Up and Grow: Cooking for Children with permission of the Australian Government.
The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.
