Meat and vegetable rissoles

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

  1. Peel and grate onion.
  2. Wash and grate potato, carrot and zucchini.
  3. Finely dice capsicum.
  4. Combine mince, breadcrumbs and vegetables in a bowl, add eggs and mix well.
  5. Roll small handfuls of the mixture into balls.
  6. 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.
  7. Cook for 4 to 5 minutes on each side, until lightly browned and cooked through.
  8. 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.